Tuesday, January 13th

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

Strength: On the minute, for 16 minutes:
Even: 60 Second Plank
Odd: Farmers Carry 60′  (Width of room 2 times, Heavy)

WOD: 3 Rounds
Row 1000 meters
rest 4 minutes
*Double up on the rowers and alternate at least every 4 minutes. Some people can start with the WOD and some with the Strength if need be.

Strength: Every minute, on the minute, for 12 minutes:
Snatch + Overhead Squat @ 75-80%

WOD: Ten sets for times of:
Run 100 Meters
2/1 Muscle-Ups
4 Push Press 95/65, 115/75 
8 Burpees Over the Barbell
4 Push Press 96/65, 115/75 
2/1 Muscle-Ups
Rest 60 seconds

Three sets
Dips with 2 second pause at the top x 8-10 reps
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 30-45 seconds

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