Friday, September 26th

Fitness is in red, Performance is in blue, Extra Credit is in orange

Strength: Every minute, on the minute for 10 minutes:

Back Squat x 2 reps

WOD: Same as Performance

Strength: Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 80%
*Sets 7-8 – 85%
*Sets 9-10 – 90%

WOD: Every minute, on the minute, for 15 minutes:
3 Strict Pullups (C2B) OR (2 Muscle-Ups)
4 Push Press 155/105 135/95 115/80 (you may use racks)
8 Russian Kettlebell Swings 70/53 62/44
Immediately followed by…
Five rounds for time of:
3 Kipping Pullups (C2B) OR (2 Muscle-Ups)
4 Push Press 155/105 135/95 115/80
8 Russian Kettlebell Swings 70/53 62/44

Three sets of:
Single-Arm DB Row x 8-10 reps @ 2111
Rest as needed
Chinese Plank x 60 seconds
Rest as needed
Nose-to-Wall Handstand Hold x 45-60 seconds
(same as earlier this week, only toes and nose touch the wall)
Rest as needed

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