Friday, October 31st

Fitness is in red, Performance is in blue, Accessory work is in orange

Strength: A)  Every 2 minutes, for 10 minutes (5 sets) :
Overhead Squat x 2-4 reps

B) Every 2 minutes, for 10 minutes (5 sets)

Front Squat x 3 reps 

WOD:Complete as many rounds and reps as possible in 10 minutes of:

10 Wallballs 
10 Pull-Ups
10 Double Unders
10 Box Jump Overs

Strength: A) Every 2 minutes, for 10 minutes (5 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the five sets.

B) Every 2 minutes, for 20 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 70-75%
*Sets 3-4 – 80-85%
*Sets 5-6 – 90-95%
*Sets 7-8 – 95%
*Sets 9-10 – 101+%

WOD: Every 10 minutes, for 20 minutes (2 sets), complete the following for time:
Row 1250/1000 Meters
60 Double-Unders
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups
10 Toes to Bar
5 Bar Muscle-Ups

*Scale so this can be completed in 10 minutes

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