*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) Paralette Push-ups: 5-10 Unbroken Reps Every 1:00 x 15 sets

Pick a rep count you can maintain for all sets. Focus on position and quality over reps, maximize range of motion.

2) 5-4-3-2-1 – AQAP:

Rope Climbs 15ft

Squat Snatch 185/135, 205/145, 225/155, 245/165, 265/175

Each round increase the loading. Scale as needed.

3) 3 rounds AQAP:

100 Double-unders

21 Overhead Squats 135/95

12 Burpee Box Jump Overs 24/20

Scale as needed.

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