Thursday, September 24th / Rest day

Fitness and Performance are in red, Optional conditioning is in pink

Strength: A) Bench Press

2 sets of 5 reps, 1 set x Max Reps (use same weight for all 3 sets)

B) Bent Over Rows

4 sets of 8 reps

WOD: 15 minute AMRAP
-Row 250m
-10 Toes To Bar

Optional Conditioning

At 85% effort:
Swim 1000 Meters

We have a pool, take advantage of it. 

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