Tuesday, March 3rd

IMG_0768

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

Strength: A) Every 2 minutes, for 10 minutes (5 sets): High Hang Clean x 5 reps

WOD 1: 10 min AMRAP
15 Sumo Deadlift High Pulls 75/55
12 Box Jumps (step down)
9 Knees to Elbows

Rest 5 minutes

WOD 2: For Time
Run 800 meters

Strength: A) Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 2 reps
*Sets 1-2 – 75-80%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85-90%

B) Every 90 seconds for 12 minutes (8 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90

WOD:  5 rounds for time
R0w 500m /Run 400m
-6/5 Muscle Ups

Three sets, not for time, of:
Barbell Hip Thrusts x 10 reps 
Rest 45 seconds
Supine Ring Row x 10 reps 
Rest 45 seconds
Glute-Ham Raises x 6-8 reps 
Rest 45 seconds

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