Friday, October 17th

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

Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
5 Burpees
5 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
10 Toes to Bar
Strength: A) Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

B) Every 90 seconds, for 15 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 65%
*Sets 3-4 – 75%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

WOD: Every minute, on the minute, for 21 minutes:
Minute 1 – 20 Double-Unders + 5 Pull-Ups (30 +10)
Minute 2 – 10 Burpees (Over the box)
Minute 3 – 8 Push Press 95/65 (115/75)

*Same as last week but with two extra rounds. If you did 24 minutes last week, do 30 minutes.

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