Wednesday, December 3rd

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

Strength: A) On the minute, for 8 minutes (4 sets each leg) Bulgarian Split Squat  – pause 2 seconds – × 4-6 reps

B) Every 2 minutes, for 8 minutes (4 sets)  Close-grip bench press  x 4-6 reps

WOD 1: 5 minute AMRAP 
-400m Run
AMRAP in remaining time:
-5 Deadlifts – Around 60% 1RM
-5 Burpees over bar

Rest 3 minutes

WOD 2: 5 minute AMRAP 
-400m Run
AMRAP in remaining time:
-10 Front squats – 45/35#
-5 strict pullups

Strength: A) Every 2 minutes, for 16 minutes (8 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%

WOD: 5 Rounds 
On a 2 min interval
-Row 20/15 cals (15/11 cals on Airdyne)
-5 thrusters 135/95 155/110
-7 ring push ups
AMRAP Double Unders in remaining time
Rest  2 min

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