Wednesday, April 13

Performance is in red, Competition is in blue

A) On the minute, for 9 minutes:
Minute 1 – Support Hold (accumulate 15-20 second)
Minute 2 – Overhead Squat x 6 reps @3211 (3 sec down, 2 sec pause in the bottom, scale with bands, PVC)
Minute 3 – Tempo Push-Ups x 8-12 reps @ 1111

B) 5 sets of:
Row 300 meters @90% effort
Rest 75 seconds

After 5 sets, rest 4 minutes, then…     

C) 5 sets of:
Row 300 meters @90% effort
Rest 75 seconds

A) 20 minutes to 1 rep max Close Grip Bench Press
(CGBP build to a true absolute max rest as needed in as many sets as needed)

Rest 8 minutes

B) Max reps at 85% of A

C) For Time
Run 8 laps 

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