Wednesday, January 17th

A) Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1: Ring Pull-Up x 3-5 reps
Minute 2: Strict Pullups x 3-5 reps
Minute 3: Landmine Rows x 8-10 reps (Left Arm)
Minute 4: Landmine Rows x 8-10 reps (Right Arm)

B) On the minute, for 20 minutes:
Minute 1 – 15 Wall balls 20/14
Minute 2 – 12/9 Assault calories
Minute 3 – 9 Burpees to target
Minute 4 – Rest 

A) Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1: Ring Muscle-Up x 3-5 reps
Minute 2: Strict Ring Pullups x 6-8 reps
Minute 3: Landmine Rows x 8-10 reps (Left Arm)
Minute 4: Landmine Rows x 8-10 reps (Right Arm)

B) On the minute, for 20 minutes:
Minute 1 – 21 Wall balls 20/14
Minute 2 – 15/11 Assault calories
Minute 3 – 9 Burpees to target
Minute 4 – Rest 

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