Monday, January 19th

Congratulations to everyone that competed in The Oregon Winter Games!!

Performance is in red, Competition is in blue

Testing Week!
Strength: A)  Take 15 minutes to build to a 1RM Back Squat

B) 2 minutes of pushups

C) 3 sets of Strict Pullups x Max Reps
Rest 60 seconds

WOD: 7 minutes Max Rep Burpees

Strength: A) Every minute, on the minute, for 12 minutes:
Hang Clean + Jerk @ 80-85%

B) For times:
155/105 lb Ground to Overhead x 10 reps
Rest 60 seconds
135/95 lb Ground to Overhead x 10 reps
Rest 60 seconds
95/65 lb Ground to Overhead x 10 reps

WOD: Six sets for times of:
40 Double-Unders
20 Wall Balls 20/14, 30/20
10 Chest-to-Bar Pull-Ups
Rest 60 seconds

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