*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

Clean Pull +

Hang Muscle Clean +

Thruster +

Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

Clean +

Hang Clean

Continue to build loading from Part A.

2) 3 rounds AQAP:

5 Rope Climbs 15ft

25 Dumbbell Box Step-Overs 50/35 @ 24/20

Scale as needed.

3) 3 rounds AQAP:

50 Wall Balls 20/14

50 Alternating Dumbbell Snatch 50/35

Scale as needed.

4) Sled Drag: 400m @ Bodyweight

Stimulus is continuous movement, scale loading as needed.

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