Friday, July 15th

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green

A1) 3 sets of:

Front Squat x 5+ reps
(Add 5 lbs to last weeks load. Perform 2 sets of 5 reps and 1 sets of max reps. All at the same weight)
Rest 30 seconds

A2) 3 sets of:
10 Month Position Barbell Static Hold x 5 reps with a 10 second pause overhead
Rest 90 seconds

B) For Time
5 Rounds for Time:
6 Calorie Assault Bike 
18 Air Squats
12 Toes-to-Bars
(Sub hanging leg or knees raises as needed)

A) 3 sets of
Front Squat x 6 reps (add to last weeks load)
rest 2-3 minutes
Add weight to last weeks load

B) For Time
10-1     (10-9-8-7-6…)
Toes To Bar (Rx is  unbroken sets)
*If you break between during a set do 3 burpees

C) 3 Rounds For Time
30 Wallballs 20/14
30 Power Snatches 75/55

*Pace this so you can push the last round.

10-1  Pushups
1-10 Straight Bar Bicep Curl  65/45

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531