Wednesday, September 17th

random girl

Fitness Work Is In Red, Performance Work Is In Blue, Extra Credit Is In Orange

Strength: Four sets of

-8-10 Front-Racked Alternating Reverse Lunges each leg
Rest 60 seconds
-5 Seated Dumbell Strict Shoulder Press
Rest 60 seconds

WOD: Four rounds for time of:
-10 Toes to Bar
-15 Box Jumps 24″/20″
-20 Wall Ball

Strength: Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+

WOD: TEN rounds for time (30 minute time cap)
-15 Unbroken Wall Ball (30/20 lbs)
-10 Toes to Bar
-10 Burpee Box Jump-Overs (24″/20″)

Try go get this done before the Cleans

Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531