Friday, January 16th

If you are competing tomorrow don’t for get your gear (shoes, jump rope, tape, belt, knee wraps, pre/post supplements etc).

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

Strength: A) Every 2 minutes for 8 minutes (4 sets): Front squat × 6-8 reps 

B. Every two minutes, for 16 minutes (8 sets): Strict Press x 2 reps  build over the sets

WOD: 8 min AMRAP 
3, 6, 9, 12, 15…
Wall balls – 20/14
Burpees

Strength: A) Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 4-6 reps @ 85%

WOD: Complete as many rounds and reps as possible in 3 minutes of:
3 Hang Squat Cleans (135/95 lbs)
6 Thrusters (135/95 lbs)
9 Shoulder to Overhead (135/95 lbs)
12 Box Jump-Overs (24″/20″)

Rest exactly 3 minutes, and then…

For time:
Row 750 Meters

*Rest until the running clock hits 12:00, and then repeat all of the above.
Enter results as follows:
Round 1 – 3 rds + 2 reps, 2:32
Round 2 – 2 rds + 22 reps, 2:40

Every minute, on the minute, for as many minutes as possible…
Thruster x 1 rep
*Minute 1 – 135/95 lbs
*Minute 2 – 145/100 lbs
*Minute 3 – 155/105 lbs
*Minute 4 – 165/110 lbs
*Minute 5 – 175/115 lbs
…and so on until you fail an attempt. No second chances, you must stick the first attempt or you terminate the set and you’re done.

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