* 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) Overhead Squat: Establish a 5RM.

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed.

2) 40 minute EMOTM:

Movement 1 – 10-20 Calories Rowed (approx. 40 seconds of work)

Movement 2 – 5 Push Jerk

Movement 3 – 10 Box Jump Overs 24/20

Movement 4 – 1-10 Chest-to-bar Pull-ups (pick a rep count you can maintain for all 10 sets)

3) Ring Rows: 4 sets of 6

Rest 90-120 seconds between sets. Feet on 20″ Box. Load as heavy as possible. 

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

5) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

6) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load as able.

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

Post Results/Thoughts To Comments