Friday, December 26th

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

Strength: A) Every 2 minutes, for 6 minutes (3 sets): Bench Press x 8-10 reps

B) Every 2 minutes, for 10 minutes (5 sets): Strict Pullups x 5-8 tough reps

WOD: 5 rounds, For total repetitions
40 sec AMRAP – Row calories
Rest 20 sec
40 sec AMRAP – Pushups 
Rest 20 sec

D. Front Leaning Rest  on low ring – accumulate 4 mintues total

Strength: A) Every minute, on the minute, for 20 minutes:
Minute 1 – 10 Meters of Handstand Walk
Minute 2 – 6-10 Pull-Ups (strict, L sit)
Minute 3 – 20 Double-Unders + 10 Alternating Pistols 
Minute 4 – 10-15 Strict Handstand Push-Ups
Minute 5 – 2 Legless Rope Climbs (or 1 legless + 1 standard)

B) Every 2 minutes, for 20 minutes (10 sets):
Snatch x 2 reps
Loading per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 80, 80

C) Three sets of:
Back Squat x 10 reps @ 70% of last tested 1-RM
Rest 3-4 minutes

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