Tuesday, March 24th

Performance is in red, Competition is in blue, Accessory Work is in orange

Strength: A) Every 2 minutes, for 10 minutes (5 sets): Deadlift x 3 reps.  Build to a 3RM

B) Romanian Deadlift  x 10, 10, 10 – rest 2 minutes between sets

WOD: 3 sets of:
4 min AMRAPs
-6 Strict Pullups (scale with negatives)
-12 Walking lunge steps (6 per leg)
-6 Strict Dips (scale with negatives)
-12 Walking lunge steps

Rest 2 minutes between each AMRAP

A) Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Build over the course of the ten sets based on feel and mechanics.

B) For time:
Row 50 Calories
40 Burpee Box Jump-Overs (24″/20″)
30 Thrusters 115/75, 135/95 

Every minute, on the minute, for 9 minutes:
Minute 1 –  Dumbbell External Rotation x 8 reps each arm (3 sec down, 1 sec up)
Minute 2 – Weighted Pronated-Grip Pull-Ups x 3 reps (2 sec down, 1 sec in bottom, 1 sec up)
Minute 3 – 45 seconds of Hollow Rocks or Hold

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