Tuesday, February 24th


Gym Etiquette: Lift Offs
Always ask your partner if they want a “lift off” when sharing a rack during bench pressing. After the first one to two warm-up sets, many people prefer having an assist out of the rack. A little help often makes finding and getting into a good start position over the sternum a bit easier. Figure out which of you wants to do the 3-2-1 count down, then gently assist them out. A really aggressive lift off can be a little jarring, so aim for smooth movement. Always stand back to give them enough room to spot the ceiling. Don’t hover over them or keep your hands out over their face unless they’re about to fail and might need a spot. Either way, try to stay out of their direct line of sight.


Performance is in red, Competition is in blue

Strength: A) Every 3 minutes, for 9 minutes (3 sets): Snatch-grip deadlift x 8 reps

B) Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 3 reps

WOD: 8 min AMRAP 
8 Box jumps, step down – 24/20″
8 Hand Release Pushups

Rest walk 5 minutes

8 min AMRAP 
8 Wall balls – 20/14
8 Strict ring rows – feet on 20″ box

Strength: A) Every minute, on the minute, for 10 minutes:
Snatch x 1.1 @ 80% of 1-RM
(rest 10 seconds between singles)

B) Every 2 minutes, for 10 minutes (5 sets):
Halting Snatch Deadlift + Snatch Pull @ 95-100%

WOD: Three sets for times of:
50 Double-Unders
15 Toes to Bar
15 Handstand Push-Ups
(choose strict unless you think you need more practice with the efficiency of kipping handstand push-ups)
Rest 3 minutes

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