* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting.

** Fall/Winter Schedule Changes/Closings HERE

Pre Class:

1) Strict Press: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

WOD:

2) Back Squat: 3 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit.

3) Front Squat: 3 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit.

4) 4 rounds AQAP:

60 Double-unders

30 Wall Balls 20/14

15 Power Snatch 95/65

Extra Work:

5) Dumbbell Overhead Tricep Curl: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

6) Sled Drag: 6 x 50m

Rest 60 seconds between sets. Heavy as possible.

7) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments