*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) Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Go heavy if things feel good, keep them lighter if they’re not, don’t try and force anything.

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Go heavy if things feel good, keep them lighter if they’re not, don’t try and force anything.

3) Strict Pull-ups: 4-8 Unbroken Reps Every 1:00 x 20 sets

Pick a rep count that you can maintain for all 20 sets.

4) 2 sets of:

3 x 1000m C2 Bike – 1 minute Rest

3 x 500m C2 Row – 1 minute Rest

3 x 500m C2 Ski – 1 minute Rest

Rest 5 minutes between sets

Work for consistent efforts/paces for each respective machine.

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