Saturday, January 30th

Good luck to Fred, Jennifer, Sara and Luke this weekend at Chaos in the Capital!

Yesterdays Whiteboard: Squat, Thruster, Burpee

Take Out Your Rage On The Rowing Machine– Deadspin

“Performance”
B) Four sets of:
Front Squats x 6-8 reps
Rest 10 seconds
Farmer’s Carry x 100 Meters
Rest 60 seconds
Double-Unders or Practice x 60 seconds
Rest 60 seconds

B) 7 minute AMRAP
6 Pushups
6 Strict Pull-Ups
12 Wall Balls

“Competition”
A) 5 sets of:
High Hang Snatch + Hang Snatch + Snatch
(build over the sets)
Rest 2 minutes

B) 3 sets of:
Close Grip Bench Press x 3 reps (hands 15″ apart)
(build over the sets)
Rest 2 minutes

C) 3 Rounds of:
Row 1000 meters @80% effort
Rest 5 minutes
Row 1000 meters @90% effort
Rest 5 mintes
Row 1000 meters @100% effort
(show a decrease in time per set)

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