Monday, March 2nd

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

Strength: A) Every 2 minutes, for 10 minutes (5 sets):  Hang Snatch (Above Knee)  x 3 reps

3 sets of:
B1) Double Kettle Bell Front Squat ×8-10 reps 
rest 30 sec
B2) Seated Dumbbell Press  ×8-10 reps
Rest 2 minutes

WOD: 10 rounds for time
7 Burpees 
14 KBS, Russian – 55/35
21 Double unders

Strength: A) Every two minutes, for 20 minutes (10 sets):
High Hang Snatch + 2 Overhead Squats
Build to today’s heavy, based on feel and mechanics.

B) Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 3 reps @ 75-80% 

C) Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
15 Burpee Box Jump-Overs (24″/20″)
15 Strict Handstand Push-Ups

Three sets, not for time, of:
Sots Press x 5 reps
Legless Rope Climb x 1-2 ascents
Handstand Walk x 10-15 Meters

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