Wednesday, January 27th

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———————————- Luke and Travis ready for “Phelps” at the Fort Vancouver Championship

The Most Powerful Human Being In The Entire Universe– CrossFit Journal

When Is It Enough? -YouTube

“Performance”
A) 5 sets of:
Double Kettle Bell Front Rack Walking Lunge x 6 each leg
No Rest
Strict Pullups x 3-4 reps (if 4 is easy, add weight)
Rest 2 minutes

B) 20 Minute AMRAP
20 Double Unders (or 15 misses)
10 Sit Ups (feet anchored)
5 Shoulder To Overhead 115/75

“Competition”
A) 4 sets of:
Pause Front Squat x 3 reps @4211
Rest 60 seconds
Weighted Chin Up x 3 reps (supinated grip)
Rest 60 seconds

B) 20 Minute AMRAP
Row 20 or Bike 15 Cals
10 Box Jumps 20/24
5 Shoulder To Overhead 155/105

“Accessory Work”
In the main gym
A) 3 sets of:
Seated Hamstring Curl x 10-12 reps
Rest 60 seconds

B) 3 sets of:
Cable Lat Pulldown x 10-12 reps
Rest 60 seconds

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