*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) 5-7 rounds AQAP:

20 Dumbbell Box Step-Overs 25/15 @ 24/20

20 Knee Push-ups

20 Kettlebell Swings 35/26

Scale as needed. Keep grinding and keep moving.

Extra Work:

2) Single Arm Dumbbell Row: 5 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE