*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) 20 minute Up Ladder:

20 Heavy Rope Single-unders

5 Knees-up

3 D-Ball Bear Squats 70/50

This is a ladder workout, first round as written above is 20/5/3, next round is 40/10/6, next round 60/15/9, next round 80/20/12, and so on until time is up.

Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

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