Thursday, November 7th


Performance is in red, Competition is in blue, Accessory work is in orange.

Strength: Every 3 minutes, for 9 minutes                                                                                                                                                                     Deadlift  x 5 reps – all sets above 75% of 1RM

WOD: For time:
1k Row
2 rounds of Cindy
5 Pullups/10 Pushup/15 Air squats
30 Dumbbell hang clean and jerks (35/15#)
2 rounds of Cindy
5 Pullups/10 Pushups/15 Air squats
1k Row

Strength: A) Every 2 minutes, for 12 minutes (6 sets):
Snatch Balance + Hang Snatch + Snatch + Overhead Squat
Build over the course of the six sets. Try to exceed last week’s loads.

WOD: Every 10 minutes, for 30 minutes (3 sets) complete the following as quickly as possible:
Run 800 Meters
-2  Rope Climbs (15′) (legless)
-10 Strict Handstand Push-Ups 
-15 Ring Dips
-20 Burpees Box Jump-Overs (24″/20″)

*Scale so you can get at least 2 minutes of rest per round.

“Iron Scap”

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