Wednesday, March 10th

Performance is in red, Competition is in blue

Strength: Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 10 reps (All hard sets)

WOD: Every minute, on the minute, for 21 minutes:
Minute 1 -10 calorie Row
Minute 2 – 10 Burpee onto plate
Minute 3 – 6 Russian Swings 62/44, 6 Alternating Reverse Lunges with Kettle Bell

A) Every 2 minutes, for 12 minutes (6 sets):
Front Squat x 1-2 reps
Build over the course of the six sets. This doesn’t need to be anything close to a PR, just build until it feels heavy for today.

B) Every minute, on the minute, for 21 minutes:
Minute 1 – 30 Double-Unders + 6 Push Press 135/95, 155/105 
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 3 Power Snatches + 6 Alternating Overhead Reverse Lunges (135/95 lbs)

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