Saturday, April 2nd

This week is a transition week. Don’t do any “extra work” today and be ready to hit it hard on Monday.

Performance is in red, Competition is in blue

A) In teams of two, complete as many rounds and reps as possible in 30 minutes of:
Run 400 Meters
5 Pull-Ups
10 Push-Ups
15 Air Squats

Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.

A) Perform 10-15 muscle up transitions on low rings.
OR…
B) Every other minute, for 6 minutes (3 sets):
Muscle Ups x 3/2/1 reps
*Use a false grip and start with extended elbows

C) Complete as many rounds and reps as possible in 4 minutes of:
400 meter run
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

D) Complete as many rounds and reps as possible in 6 minutes of:
400 meter run
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

Rest exactly 3 minutes, and then . . .

E) Complete for time:
400 meter run
10 Burpee Box Jump-Overs (24”/20”)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75 lbs)
40 Kettlebell Swings (24/16 kg)
50 Double Unders

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