Friday, March 13th

Performance is in red, Competition is in blue

Strength: A) Every 2 minutes, for 8 minutes (4 sets):  Deadlift – 5, 3, 2, 1 – build from 70% 1RM to tough single

B) Strict chinups – 4 min AMRAP – only single repetitions from a deadhang – must perform eccentric portion for repetition to count

WOD: 12 min AMRAP
10 Toes to bar
8 Deadlifts – 115/75#
6 Altern. DB Snatch – 50/35#

WOD: 15.3
14 minute AMRAP
-7 Muscle Ups
-50 Wallballs
-100 Double Unders

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