Thursday, September 15th

Performance and Competition are in red

A) 5 minute AMRAP of:
Double Unders   
Your score is your best TWO sets. Unlimited attempts

B) 4 sets for times of:
Assault Bike 1 mile or 1.6 kilometers  HARD  (some bikes are set to miles some are set to kilometers)
rest 4 minutes between sets 

C) 8 minute AMRAP at a comfortable pace
5 Pullups
10 Pushups 
15 Air Squats

rest 4 minutes

D) 8 minute AMRAP at a comfortable pace
15 Ring Rows (feet elevated)
10 Double Kettlebell Front Rack Walking Lunge Steps (5 each leg)   TOUGH
5 Dumbbell Push Press   TOUGH 

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