Wednesday, February 18th

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

Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Run 400 Meters
30 Wall Balls 20/14
30 Push-Ups

WOD: 2014 Regionals Event #6
For time:
50 Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts 155/105 180/120
50 Wall Ball Shots 20/14
50 Ring Dips
50 Wall Ball Shots
50 Deadlifts
50 Box Jump-Overs
50 Calorie Row
Time Cap: 30 Minutes

Three sets, not for time, of:
Weighted GHD Hip Extensions x 8 reps 
Rest as needed
Face-Down Chinese Plank x 45-60 seconds
Rest as needed
Barbell Hip Bridge x 10 reps 
Rest as needed

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