Saturday, December 26th

“Performance”
With a continuous running clock…

From 0:00 – 10:00
A) For time:
100 Wall Balls 20/14#, 10/9′

From 10:00 – 20:00
B) For time:
21-15-9
-Calorie Row
-Pushups

From 20:00 – 30:00
C) 5 Rounds For Time:
5 Dumbbell Hang Clean and Jerk at 90% of 5RM
20 Meter Farmers Carry with same DBs (length of rig, down and back)

“Competition”
A) On The Minute, for 10 minutes:
Back Squat x 3 reps @ 55% of 1rm + bands
(Anchor green bands with heavy dumbbells or kettle bells)

B) Open WOD 14.1
10 minute AMRAP
-15 Power Snatches 75/55
-30 Double Unders

Rest as needed

C) 3 sets of:
Max Rep Strict Handstand Pushup + Max Rep Kipping Handstand Pushup
(no breaking between strict and kipping)
Rest 90 seconds

D) 15-20 minutes easy Row or Bike

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