Tuesday, December 2nd

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

WOD: 500m row @85%
Rest 2:30 x4

500m row @75%
Rest 2:30 x3

500m row @65%
Rest 2:30 x2

*This is 4500 meters of rowing. Take a few minutes to warm up then get started. Get in groups of 2. Subbing with 400m run or .6 mile Airdyne is optional.*

Strength: A) On the minute, for 9 minutes:
Minute 1: Handstand Walk x 10-15 meters
Minute 2: Alternating Pistols  x 10 reps (If able weight with 16/24 kg KB)

Minute 3: L-Sit from Ring Support x 30 seconds

B) 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 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Snatch
Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%
*Sets 7-8 – 85%

C) Three sets of:
Bench Press x 10 reps
Rest as needed
Single-Arm DB Row x 10 reps @ 2111
Rest as needed

**No Met-Con today, but don’t worry we’ll make up for it later 😉

Five sets of:
Unsupported Seated Strict Press x 4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Goal is to perform 5% more than last week.

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