Friday, December 5th

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

Strength: A) Every 2 minutes, for 6 minutes: Good Morning × 10 reps 

B1) Every 3 minutes, for 12 minutes: Romanian Dead Lift x 10, 8, 6, 4 reps
B2)  Accumulate x8-15 strict pullups after each set of B1, use assistance and multiple sets if needed to achieve repetition range

WOD: On the minute, for 12 minutes
Minute 1: Accumulate 60 seconds Front leaning rest  on rings
Minute 2: Accumulate 50 seconds wall sit
Minute 3: Accumulate 40 seconds static hang
Minute 4: Accumulate 30 seconds ring support holds

Strength: A) Every two minutes, for 20 minutes:
Clean & Jerk x 1 rep
Loads per set (by %) – 60, 65, 70, 75, 80, 85, 90, 90+, 90+, 90+

B) Five sets of:
Push Press x 3 reps
Rest 2-3 minutes
Build to a 3-RM push press.

WOD: Every 8 minutes, for 24 minutes (3 sets), for times:
Row 1000 Meters
-15 pullups (10 Muscle-Ups)

-15 dips
-20 Push Press 145/100, 175/115 

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