Thursday, November 20th

rowing games

Box Brief: Thanksgiving 7am and 9am class. Bring a friend!

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

Strength: On the minute for 15 minutes (5 sets): 

Minute 1: 30 seconds of sled pushes, Add 50# for men, 25# for women.

Minute 2: 60 second Plank

Minute 3: Rest

WOD: 5 rounds

-400 meter run  Rest 1:1

Strength: Every 3 minutes for 15 minutes (5 sets): Bench Press

8 Reps @ 50%,  6@60%, 3@70%, 3@ 80%, AMRAP @90%

WOD: For time

-2000 Meter Row

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