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

WOD:

1) 15 minute EMOTM:

Minute 1 – 1 x (Power Snatch + Hang Power Snatch)

Minute 2 – 2 x (Power Snatch + Hang Power Snatch)

Minute 3 – 3 x (Power Snatch + Hang Power Snatch)

Warm-up and start around 60% of your 1RM. This is a total of 5 cycles. Build load each cycle as deemed fit. You may drop the bar between each complex on the rounds of 2 and 3.

2) 7 minute Up Ladder:

1 Power Cleans 225/155

1 Paralette Handstand Push-up

Workout goes 1+1, 2+2, 3+3, and so on.

3) 6 rounds AQAP:

400m Run

21 Shoulder-to-Overhead 115/75

12 Bar Facing Burpees

Scale as needed.

4) Strict Bar Dips: 5 sets of 5

Rest 2-3 minutes between sets. Load as heavy as deemed fit.

5) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale load as needed for desired stimulus.

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