Weds – 8-13-14

Fitness
Strength: A) Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Hang Clean

B) Front Squat 2×5,1×5+
Rest 2 minutes
*Build to a heavyish set of 5 and use that for all 3 sets.

WOD: In teams of two, partners alternate rounds to complete five each of:
-15 Hand Release Pushups
-100 Meter Run

Performance
Strength: A) Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean
Build over the course of the ten sets.

B) Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Sets 5-8 – 1 rep @ 90-95%

WOD: Every minute, on the minute, for 21 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings
Minute 2 – 10 Walking Lunges with Kettlebells or Barbell (you choose the load)
Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)

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