Wednesday, March 4th

IMG_0110

———————————————–Oregon Summer Games 2012———————————

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

Strength: 3 sets of:
A1) Kettle Bell front rack bulgarian split squat ×6-8 reps each leg –
rest 20 sec
A2) Close-grip bench ×8-10 reps
rest 20 sec
A3) Bent barbell rows ×8-10
rest 2 minutes

WOD: Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
-Dips
– Pull-Ups

A) Every minute, on the minute, for 15 minutes:
1 Power Snatches 95/65, 135/95
2 Overhead Squats 95/65, 135/95
3 Strict Handstand Push-Ups
4 Alternating Pistols

B) Three rounds for time of:
30 Kettlebell Swings 32/24 kg
20 Pull-Ups

C) Two sets for times:
30 Calories of Rowing
Rest 4 minutes
Treat these as time trials and note your times in case a row for calories appears in the Open.

Three sets of:
Pinch-Grip Farmer’s Walk x 50 Meters
Rest as needed
L-Sit x 30-45 seconds
Rest as needed

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