Tuesday, November 18th

Performance is in red, Competition is in blue, Accessory work is in orange.

Strength: A) On the minute, for 14 minutes:
Even – Box jump (step down)  x3 – for height 
Odd – 30 second chin-over bar hold

B) Every 2 minutes, for 10 minutes (5 sets): Supine scapula row + Supine ring row x 8-15 reps
(pull scaps together and hold, then finish row by bringing chest to rings)

WOD: 7 rounds of:

-500m row    Rest 2:30

Strength: A) Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)
and then…
Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch x 1 rep
Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position
*Sets 3-4 – 80% with a 2-3 second pause in receiving position
*Sets 5-6 – 85%
*Sets 7-8 – 90%

WOD: Three Wise Men Tribute Workout
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
-5 Hang Squat Snatches 115/80, 135/95  
-10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans 115/80, 135/95 
20 Pull-Ups
Rest 2 minutes, and then…
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
-15 Box Jump-Overs 24”/20”
-30 Wall Balls  20/14 

Four sets of:
Seated Overhead Dumbbell Press x 6-8 reps @ 2011
Rest as needed
Chinese Planks x 60 seconds
Rest as needed

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