Wednesday, February 11th

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

Strength: A1) Romanian Dead Lift x 12, 10, 8, 6, 4 reps  rest 1 min
A2) Bench Press x 12, 10, 8, 6, 4 reps  rest 1 min

WOD: 3 rounds for time:
21 Overhead Walking Lunges  45/25 plate
15 Pullups
9 Burpees

Strength: Every 3 minutes, for 18 minutes: Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%

WOD: For time:
40 Wall Ball Shots 14/20
20  Pull-Ups (C2B)
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10  Pull-Ups
10 Wall Ball Shots
5  Pull-Ups

Two sets, not for time, of:
Bent-Over Barbell Row x 8 reps 
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 6 reps 
Rest 60 seconds
Glute-Ham Raises x 8 reps 
Rest 60 seconds

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