Monday, February 9th

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———————————————————–Dallas Daarud, Oregon Winter Games———————-

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

Strength: A) Every 3 minutes, for 9 minutes (3 sets): Pause Front Squat x 5, 3, 2 reps  (All sets TOUGH, pause 2 full seconds in the bottom).

B) Every 2 minutes, for 6 minutes (3 sets):  Press  x10 reps. Built to a 10 Rep Max

C1) 3 sets of:  Single arm Dumbbell Row ×6-8 reps each arm – rest 30 sec
C2) 3 sets of: Waiters walk x Width of room each arm – rest 30 sec
*Perform C1 and C2 as a Superset. Row, rest, waiter walk, rest, repeat 3 times.

WOD: For Time
-Row 1000/800 Meters
-50 Pull-Ups 
-30 Thrusters (95/65 lbs) *Control your bars.

Strength: A) Every 3 minutes, for 15 minutes (5 sets):
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the five sets to today’s heavy triple.

B) Every minute, on the minute, for 8 minutes:
Front Squat x 3 reps @ 75-80%

WOD: For time:
-Row 1000 Meters
-50  Pull-Ups (C2B)
-30 Thrusters (95/65 lbs)  *Control your bars.

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.
Every 6 minutes, for 30 minutes (5 sets), for times:
Run 800 Meters
Goal is to run each set as fast possible. Note times for each set.

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