Because of lack of sign-ups we are cancelling the Internal Team Throwdown. We will be refunding all sign-ups accordingly, you should see the money back in your account by next week.

WOD:

1) Every 1:30 x 7 sets: 1.1.1 Power Snatch

Drop and reset between each rep. Build as heavy as deemed fit. No dropping out wide.

2) Snatch High-Pull: 3 sets of 5 @ 60-70% of Snatch

Rest 2-3 minutes between sets. Set dead on the ground each rep.

3) AQAP:

12-9-6-3 Deadlifts 365/245

50ft Handstand Walk

Scale as needed.

4a) 3 rounds AQAP:

400m Run

30 Toes-to-bar

20 Alternating Dumbbell Snatch 70/50

Rest 5 minutes

4b) AQAP:

50/40 Calories Ski Erg

30 Alternating Dumbbell Squat Snatch 70/50

15 Muscle-ups

Scale as needed.

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