Friday, January 30th

Strength: A) Every 2 minutes, for 10 minutes (5 sets): Front Squat x 3 reps

B) Every 2 minutes, for 10 minutes (5 sets): Romanian Deadlift x 8-12 reps

WOD: 8 min amrap:
30 Thrusters 115/75
Amrap burpee over bar in remaining time

Competition

Strength: A) Every minute, on the minute, for as many minutes as possible…
Front Squat + Jerk
*Minute 1 – 225/135 lbs
*Minute 2 – 235/145 lbs
*Minute 3 – 245/155lbs
…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.

B) Every 2 minutes, for 14 minutes (7 sets): Back Squat

*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 85%
*Set 7 – 6 reps @ 75%

WOD: For time
25 Shoulder to Overhead (115/75)
5 Muscle-Ups
20 Shoulder to Overhead
4 Muscle-Ups
15 Shoulder to Overhead
3 Muscle-Ups
10 Shoulder to Overhead
2 Muscle-Ups
5 Shoulder to Overhead
1 Muscle-Up

Optional conditioning

Complete as many rounds and reps as possible in 8 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

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