Wednesday, October 11th

The Clean: Don’t Just Fall Down, Turn It Over- Catalyst Athletics

Performance and Competition are in red

A) Not For Time
2 rounds of:
50 Double unders
16 Push-ups 
8 Assault calories

Then, 2 rounds of:
50 Double unders
16 Toes to bar
8 Assault calories

Then, 2 rounds of:
50 Double unders
16 Push-ups
8 Assault calories

(10 attempts on the Dubs. If your a wizard at pushups, then go from a deficit)

B) On the minute, for 10 minutes:
3-6 Bottom to Bottom Handstand Pushups
(These begin and end in the bottom)

C) Not For Time
1 Wall Walk + 10 Shoulder taps
10 Weighted Sit-ups
10 Pull-ups
(Rest 1 minute)
1 Wall Walk + 10 Shoulder taps
12 Weighted Sit-ups
12 Pull-ups
(Rest 2 minutes)
1 Wall Walk + 10 Shoulder taps
14 Weighted Sit-ups
14 Pull-ups
(Rest 3 minutes)
1 Wall Walk + 10 Shoulder taps
16 Weighted Sit-ups
16 Pull-ups

(If you have handstand walks then walk up to 15 feet. And if you have strict and traditional kipping pullups then this would be a good time to work on some butterflys. 

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531