Tuesday, March 10th

Performance is in red, Competition is in blue

Strength: A) Every 3 minutes, for 9 minutes: Romanian DeadLift x 12 reps

B) Every 2 minutes, for 6 minutes: KB front rack Walking Lunge steps ×10 each leg 

WOD: Emom x15 minutes
Min 1 – 30 sec AMRAP – Wall balls – 20/14#
Min 2 – 30 sec AMRAP – SDLHP – 75/45#
Min 3 – 30 sec AMRAP – Box jumps – 20/18″
Min 4 – 30 sec AMRAP – Push press – 75/45#
Min 5 – Rest

A) Three sets for times of:
50 Double-Unders
10 Alternating Pistols
10 Alternating KB Snatches (70/55 lbs)
Rest 2  minutes

B) Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Rest as needed

C) For max reps/calories:
4 minutes of Rowing (for calories)
3 minutes of Wall Ball Shots 20/14, 30/20 
2 minutes of Muscle-Ups
1 Minute of Ground to Overhead (135/95 lbs)

Two sets, not for time, of:
Bent-Over Barbell Row x 8 reps 
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 6 reps 
Rest 60 seconds
Glute-Ham Raises x 8 reps
Rest 60 seconds

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