Friday, October 9th

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

Strength: A) Every 90 seconds, for 15 minutes (10 sets):
High Hang Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B) Every minute, on the minute, for 12 minutes:
Front Squat + Jerk

WOD: Every minute, on the minute, for 15 minutes:
Minute 1 – 10 Double-Unders + 5 Ring Rows
Minute 2 – 10 Burpee 
Minute 3 – 8 Push Press 

Strength: A) Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B) Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 90%
Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you Front Squat, base the percentages off of your front squat.

WOD: Every minute, on the minute, for 15 minutes:
Minute 1 – 20 Double-Unders + 5 Pull-Ups
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 8 Push Press 95/65 115/75 

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