Tuesday, December 30

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

Strength: A) Every 3 minutes, for 12 minutes (4 sets):  Snatch-grip deadlift x 6-8 reps

WOD 1: 3 rounds for time:
15 Strict supine ring row – set rings to hip height
15 Double unders (or 45 single unders)

Rest as needed

WOD 2: 8 Minute Time Cap
-50 Burpee box jumps
(Some can start on WOD 2 if need be)

Strength: A) Every minute, on the minute, for 12 minutes:
Minute 1 –  Reverse Flys x 8 reps 
Minute 2 – Supinated-Grip Pull-Ups x 5 reps (if 5 is easy, try adding weight) 
Minute 3 – Strict Handstand Push-Ups  x 8-10 reps
Minute 4 – L-Sit x 20-30 seconds

B) Every 2 minutes, for 12 minutes (6 sets):
Jerk with Pause x 3-4 reps
(Dip and hold for 2 seconds at the bottom of the dip, then drive.)

WOD: Three sets of:
Row 1000 Meters
20 Box Jump-Overs (24″/20″)
15 Deadlifts (185/135 lbs)
10 Strict Pull-Ups
Rest 4 minutes
These sets should not exceed 9 minutes. 

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