Wednesday, October 28th

“Performance”
4 sets of:
A1) Back squat x 12 reps (build to a 12 rep max)
Rest 60 seconds
A2) Seated Dumbbell Press × 8-12 reps (palms facing each other)
Rest 60 seconds

B) For time:
5 sets of 20 Unbroken Wall balls 20/14
(rest as needed between the sets of 20, Rx is to be done unbroken. Your score is total time to complete 5 sets)

C) 3 rounds for times
Run 200 meters all out (stay outside, sprint from yellow gate to stop sign and back. Time each
Rest 3 minutes

“Competition”
A) Four sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps. Build over the sets, but not between clusters)
Rest 3 minutes

B) 4 rounds for meters
Row 30 seconds all out
Rest 3 minutes

Rest 3 minutes

C) 4 rounds for times
Run 200 meters all out (stay outside, sprint from yellow gate to stop sign and back. Time each
Rest 3 minutes

“Accessory Work”
3 sets of:
GH Raise x 8 reps @3011
Rest as needed
Muscle Up Transition with feet on box x 3-5 reps
Rest as needed

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