Thursday, November 6th

Performance and Competition are in red

Strength: On the minute, for 9 minutes (3 sets):                                                                                                                                                        Minute 1: Rope Climb x 2-3 reps                                                                                                                                                                                    Minute 2: L-Sit Accumulate 15-30 seconds Choose one according to skill level:
1. Hollow body position on rings with arms locked out for time 3X15, 30, or 45 sec
(can use knee in band to scale)
2. Same as above with one knee up
3. Same as above with both knees up
4. Same as above with one leg out
5. L-Sit Minute 3: Nose and Toes x 30-45 seconds                                                                                                                                                              Minutes 3: Nose and Toes x 30-45 seconds

WOD: “Bradley” 
10 rounds for time of:
-Sprint, 100 m
-10 Pull-ups
-Sprint, 100 m
-10 Burpees
Rest 30 secs

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