Thursday, October 16th

strength doesnt come..

If you trained Monday-Wednesday, take today as a recovery day.

Fitness and Performance are in red

Strength: Every minute, on the minute for 12  minutes (4 sets):                                                                                                                                             Minute 1: Accumulate 30 seconds in an L-Sit. Click HERE for scaling L-Sit options                                                                                   Minute 2: 45 seconds weighted plank from elbows                                                                                                                                                    Minute 3: 20 Double Unders, or Double Under practice

WOD: Complete as many rounds and reps as possible in 12 minutes of:

-10 Toes to Bar
-10 American Kettlebell Swings 53/35 
-10 Wall Balls 20/14

Optional Conditioning:                                                                                                                                                                                                        Every two minutes, for 16 minutes (8 sets) for times:
Swim 25 Meters @ 100% effort – note times

Every three minutes, for 18 minutes (6 sets) for times:
Swim 50 Meters @ 100% effort – note times

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