Wednesday, December 10th


Brittany Lee strengthening that rotator cuff and getting #ScapJacked


Zach Landgraf hitting a 145# 3 Positing Snatch.


Eli Nunez getting back at it with an easy 115# Snatch.

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

Strength: A) On the minute, for 10 minutes (5 sets): Bulgarian Split Squat x 8 reps (build to an 8RM per leg)
(Minute 1 left leg, minute 2 right leg, minute 3 left leg etc)

B) Every 2 minutes, for 6 minutes (3 sets): Close-grip bench press x 5, 3, 1 reps (1 attempt at something heavy, not necessarily a max)

WOD: 12 minutes AMRAP
3, 6, 9, 12, 15, 18, 21, 24…
-Overhead walking steps 45/25# (total steps, NOT each leg)
-Burpees
-20yd shuttle run between rounds (one sprint width of room down and back between each set)

Strength: A) Every 90 seconds, for 15 minutes (10 sets):
Clean + Front Squat @ 90% of your 1-RM Clean

B) Three sets of:
Bulgarian Split Squats x 8 reps each leg 
Rest 45 seconds between legs, 90 seconds after the set

WOD: Every three minutes, for 21 minutes (7 sets) of:
-Row 250/200 Meters
-30 Double-Unders
-15 Wall Ball Shots 20/14 
-5 Burpee Over The Box Jumps 
For this week, if you fail to complete a set in less than 3:00, finish the set and sit out the three-minute period that you bled over into.

Single-Arm DB Row x 8 reps each arm 
Rest 90 seconds

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