*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) Every 3:00 x 5 sets:

12 Push-ups +

9 Bar Dips +

6 Strict Handstand Push-ups

Move through these as quickly as possible.

2) 3 sets of:

6 Dead Stop Strict Press +

50 second Handstand Hold

Reference last week for loading. Rest 2-3 minutes between sets.

3) 10 minute AMRAP:

15 Squat Cleans 115/75

15 Bar Facing Burpees

12 Squat Cleans 185/135

12 Bar Facing Burpees

9 Squat Cleans 225/155

9 Bar Facing Burpees

+

Remaining Time 1RM Clean

1RM Clean may be anyway/anyhow. Scale loading on conditioning piece as needed.

4) AQAP:

21-15-9 Shoulder-to-Overhead 165/115

3-2-1 Legless Rope Climbs 15ft

Scale as needed.

5) 40-30-20-10 – AQAP:

Dumbbell Box Step Overs 50/35 @ 24/20

Calories Assault Bike

Scale as needed.

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