Tuesday, February 3rd

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

Strength: A) Every 2 minutes, for 10 minutes (5 sets):  Segmented snatch deadlift ×3 reps (Pause for two seconds at mid shin, knee cap, and mid thigh)

WOD: 2 Rounds for total repetitions:
60 sec of  Step-ups  24/20″
Rest 60 seconds
60 sec of alternating Dumbbell  Snatch – 55/35# Dumbbell 
Rest 60 seconds
60 sec of Russian Swings  55/35
Rest 60 seconds
60 sec of Double Unders
Rest 60 seconds

Strength: Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads by % for each set: 60, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

WOD 1: Complete as many reps of Power Snatch as possible in 5 minutes of:
Row 1000/750 Meters
135/95 lb Power Snatch x Max Reps
Rest 5 minutes, and then when the clock hits 10:00, perform the following…

WOD 2: Complete as many reps of Toes to Bar as possible in 5 minutes of:
Row 1000/750 Meters
Toes to Bar x Max Reps
Rest 5 minutes, and then when the clock hits 20:00, perform the following…

WOD 3: Complete as many reps of Handstand Push-Ups as possible in 5 minutes of:
Row 1000/750 Meters
Strict Handstand Push-Ups x Max Reps

Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 3-6 reps

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