Tuesday, October 31st

Happy Halloween! Wear a costume today!

Adults in Halloween Costumes -NY Times

Performance is in red, Competition is in blue, Links are in green

A) 3-4 sets of:
Deadlift x 8 reps 
Rest 60 seconds
Hang Power Clean x 4 reps
rest 60 second 
L Seated Dumbbell Press x 6-8 reps
Rest 60 seconds

B) 7 minute AMRAP
3 Thrusters (75/55)
3 Lateral Burpees Over the Bar
6 Thrusters (75/55)
6 Lateral Burpees Over the Bar
9 Thrusters (75/55)
9 Lateral Burpees Over the Bar

Continue adding 3 repetitions per round.

Choose a weight on the barbell that you are confident you could complete the set of 15 within the workout unbroken if you needed to. 

A) Clean and Jerk
Set 1: 2 reps at 55%
Set 2: 2 reps at 65%
Sets 3-6: 2 reps at 75%
Set 7: 3 rep max

Rest 2 minutes between sets

B) 7 minute AMRAP
3 Thrusters (95/65)
3 Lateral Burpees Over the Bar
6 Thrusters (95/65)
6 Lateral Burpees Over the Bar
9 Thrusters (95/65)
9 Lateral Burpees Over the Bar

Continue adding 3 repetitions per round.

Choose a weight on the barbell that you are confident you could complete the set of 15 within the workout unbroken if you needed to. 

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