Friday, January 29th

“Performance”
A) 4 sets of:
Romanian Deadlift x 10 reps
Rest 2 minutes

B) 3 sets of:
Weighted Plank x 60 seconds
Rest 60 seconds

B) “Helen”
3 rounds for time
400 meter Run
21 American Swings 55/35
12 Pullups

“Competition”
A) On The Minute, for 8 minutes:
Back Squat 2-3 reps @ 60% of 1rm (speed focus)

B) 10 minutes to build to a heavy Squat Clean Thruster

C) Every 30 seconds, for 8 minutes:
1 Squat Clean Thruster @70% of B

D) Open Wod 14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Bar Facing Burpees
*15 minute time cap

“Accessory Work”
3 sets of:
Weighted Hip Extension X 10 reps
Rest 60 seconds
Powell Raise X 8 reps/arm
Rest 60 seconds

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