* 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

WOD:

1) Clean Pulls: 3 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Use straps if you need them/have them.

2) Hang Clean: 4 sets of 3

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

3) Jerk: 5 sets of 2

Warm-up as needed. Rest 90-120 seconds between sets. Use blocks if you have them.

4) AQAP:

20 Clean and Jerks 205/135

30 Burpee Muscle-ups

20 Clean and Jerks 205/135

5) GHD Sit-ups: 3 sets of 30

Rest 90 seconds between sets.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

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

Post Results/Thoughts To Comments