Thursday, January 12th

Performance and competition are in red

A) In teams of 2, alternate whole rounds to complete 10 rounds each of:
Row 300 meters
Close Grip Bench Press x 5 reps @ 75% of 1 rep max

B) Not for time, accumulate:
60 Ring Pull Ups
35 Ring Dips
75 Walking Lunges


20 Ring Muscle Ups
75 Walking Lunges

Break up these reps however you like. If you can do the movements without assistance but will struggle, then just do what you can in the remaining class time. If you can’t complete the moments without assistance then scale accordingly. Sub ring pull-ups and ring dips with bar pull-ups and bar dips.

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