*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

Session A:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Clean Pull +

1 Hang Clean +

1 Push Jerk +

1 Split Jerk

Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 16:00 – 21:00:

16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

18:00 – 19:00 – Rest

19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count.

2) Pause Front Squat: 10 sets of 1

Rest 2-3 minutes between sets. Heavy as possible.

3) AQAP:

3 rounds of Chest-to-bar “Cindy”

15 Clean and Jerks 155/105

3 rounds of Chest-to-bar “Cindy”

15 Clean and Jerks 155/105

3 rounds of Chest-to-bar “Cindy”

“Cindy” is 5 Chest-to-bar Pull-ups + 10 Push-ups + 10 Air Squats.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

Session B:

1) 10 rounds AQAP:

1 Legless Rope Climb 15ft

100ft D-Ball Bear Carry 150/100

Scale as needed.

2) Supinated Pendlay Row: 5 sets of 8

Rest 90-120 seconds between sets. Heavy as possible. Set dead on the floor each rep.

3) Run: 100m Every 1:00 x 30 sets

Warm-up appropriately. Hit these at hard/sprinty efforts.

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