Saturday, October 20th

A) In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Rowing
18 American Swings 53/35
immediately followed by…
Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and swings 

Rest 8 minutes, and when the running clock reaches 20:00…

B) In teams of three, complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
12 Hang Power Cleans 115/75
immediately followed by…
Static Hang ) – while next teammate completes the Assault Bike and push presses

The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or hang), the next teammate may start on the row/bike. At all times one teammate will be working, one will be holding and one will be resting.

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