Friday, November 21st

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

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

Strength: A) Every 2 minutes, for 12 minutes (6 sets): Back squat x 1 rep – build to a 1RM – film and post if able.
B) Every 2 minutes, for 6 minutes (3 sets) Strict pullups x max reps – report if any assistance was used
C) In 2 minutes, max rep pushups

WOD: Every 3 minutes, for 15 minutes (5 sets): Man maker – build to heaviest set of 5 unbroken repetitions 

Strength: A) Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-92%

B) Three sets of:
185/125 lb Push Press x Max Reps 
Rest 3 minutes
(Hold the barbell overhead during the 3 second pause, and there must be no pause at the bottom position – it must be touch-n-go off the front rack and back overhead. Breath and hold for 3 second overhead before starting the next rep. Perform as many reps as possible, but terminate the set if you fall off of the tempo.)

WOD: Complete as many rounds and reps as possible in 12 minutes of:
Row 300/250 Meters
20 Russian Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
5 Muscle-Ups

Five sets of:
Chinese Rows x 5 reps
(go as heavy as you can)
Rest 60-90 seconds
GHD Sit-Ups x 10 reps
Rest 60-90 seconds

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