Tuesday, June 20th


Performance is in red, Competition is in blue, Links are in green

A) On the minute, for 10 minutes:
Even: Sumo Deadlift x 3 reps
Odd: Hanging Knee Raise x 25 seconds accumulated

B) In teams of two, alternate whole rounds to complete 5 rounds each:
300 meter Row
7 Single Arm Dumbbell Thrusters each side 35/20

A) On the minute, for 8 minutes
Sumo Deadlift x 3 reps
Open with 60% of 1 rep max Deadlift & build 5% every other round

B) 3 sets of:
Sumo Deadlift x 1 rep
rest 2-3 minutes 
Build to something moderately heavy

B) 3 Rounds
5 Deadlifts @ 87.5%
8 Strict Pullups
16 Pistols

No so much for time. Focus on crisp reps. Scale the pistol with slow negatives, start from a seated position or lateral lunge. If you are a wizard at pistols the consider holding a KB and perform 5 each leg.

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