Friday, 8-14-14

Fitness

WOD: In teams of four, complete as many reps as possible of the following circuit in 30 minutes:
-400 Meter Run
-Box Jump Overs
-Burpee Pull-Ups
-Wall Climbs

*Each team member will start on a different station and may not rotate to the next station until their running teammate returns.

Performance

Strength: A)

Every minute, on the minute, for 15 minutes:
Clean
*Minutes 1-3 – 55-65%
*Minutes 4-6 – 65-75%
*Minutes 7-9 – 75-80%
*Minutes 10-12 – 80-85%
*Minutes 13-15 – 85-90%

WOD: Five rounds for time of
-5 Squat Cleans 135/95 185/135 225/155
-10 Burpees Over the Barbell
-15 Wall Balls 20/14 30/20

Optional Conditioning

Rowing or AirDyne
2 Minutes at 70% effort
2 Minutes at 80% effort
2 Minutes at 85-90% effort
2 Minutes at 75-80% effort
2 Minutes at 65-70% effort

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