Monday, January 12th

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink

Strength: A)Every 2 minutes, for 8 minutes (4 sets): Front Squat ×12-15 reps

Strength: B) Every 2 minutes, for 8 minutes (4 sets): Strict Press ×12-15 reps

WOD: On the minute, for 12 minutes (4 sets):
Minute 1: 20 Russian Swings (As heavy as possible)
Minute 2:  8-15 Supine ring rows 
Minute 3: Row 250/200 Meters

Strength: A) Every 2 minutes, for 10 minutes (5 sets): 
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-85%

B) Every 90 seconds, for 4 1/2 minutes (3 sets):
45 seconds of Ground to Overhead 145/105, (185/135) 
*Work on creating speed and efficiency moving the barbell from ground to overhead.

WOD: Every minute, on the minute, for 10 minutes:
Odd Minutes – 15 Wall Balls 20/14, (30/20) 
Even Minutes – 10  Pull-Ups (C2B)

Every 90 seconds, for 15 minutes (10 sets) of:
Front Squat x 2 reps @ 78-83%
Strict Handstand Push-Ups x 6 reps

Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Four sets of:
Run 400 Meters @ 75-80%
Run 200 Meters @ 80-85%
Run 200 Meters @ 85-90%
Walk 400 Meters

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