Monday, December 22nd

Box Brief: No evening classes Christmas Eve, no classes Christmas Day

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink

Strength: A) Every 3 minutes, for 12 minutes (4 sets):Back squat – 5, 5, 3, 3 reps

B) Every 2 minutes, for 10 minutes (5 sets):  Push press – build to heavy set of 5

WOD: 4 Rounds
Row 1000m 
Rest 3-4 minutes

Strength: Every 90 seconds, for 6 minutes (4 sets):  
Jerk Balance x 3 reps
Don’t worry about weight, just focus on mechanics.

B) Every 2 minutes, for 12 minutes (6 sets), complete:
Hang Snatch + Snatch from Below the Knee
(pause for one second at the mid-thigh, and one second below the knee before each lift)
Build over the course of the six sets, but the focus should be on perfect mechanics.

WOD: Every minute, on the minute, for 15 minutes:
Min 1 – 30 Double-Unders + 3 Strict pullups  (Bar Muscle-Ups)
Min 2 – Ring Push Ups x 10-15 reps 
Min 3 – Toes to Bar x 10 reps

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