Wednesday, November 15th

Happy Birthday Luke and Terry!

Vilma Ochoa Squats 218kg at 52kg Bodyweight -BarBend

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

A) 4 sets of:
Front Squat x 3 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps 
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

Build to a 3 rep max on the Front Squat. Weight the plank if 45 seconds is easy. 

B) Teams of 3:
20 Minute AMRAP 
200 Meter Farmers Carry (70’s/53’s)
50/35 Calorie Assault Bike
200 Meter Farmers Carry (70’s/53’s)
75 Wall Balls (20/14)

One partner works at a time and partners can alternate as they see fit.

A) 15 Minutes to build to a 1 Rep Max Front Squat 

B) Teams of 3:
20 Minute AMRAP 
200 Meter Farmers Carry (70’s/53’s)
50/35 Calorie Assault Bike
200 Meter Farmers Carry (70’s/53’s)
75 Wall Balls (20/14)

One partner works at a time and partners can alternate as they see fit.

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