Wednesday, December 4th

Pre ordering hoodies until the end of this week! Sign up at the front desk!

A1) 3 sets of:
Dumbbell Bench Press x 12 reps @4121 

rest 30 seconds before A2

A2) 3 sets of:
Ring Row x 12 reps @4121 

rest 60 seconds before A1

DB heavier than last week. Change the angle of the body on the Ring Rows to more horizontal and/or add a weight vest to increase the degree of difficulty.

Week 3 of 6

B) 4 Rounds For Time:
10 Alternating Pistols
25 Wall Ball Shots
50 Double-Unders

Rx+ is unbroken wall balls and double under. If you break, start that set over.

Modify the pistols to alternating reverse lunges and the double-unders to alternating foot steps or 100 singles as needed. 

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