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

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1) Every 1:30 x 7 sets: Snatch From Blocks 1.1

Blocks setup so bar is just above the knee. Drop and reset between reps. All reps full Squat. Build as heavy as deemed fit.

2) Snatch High-Pull: 3 sets of 5 @ 60-70% of Snatch

Rest 2-3 minutes between sets. Set dead on the ground each rep. Add 5-10lbs from last week.

3) AQAP:

18-14-10 Overhead Squats 185/135

9-7-5 Rope Climbs 15ft

Scale as needed.

4) AQAP:

500m Run

50 Alternating Dumbbell Snatch 70/50

500m Run

50 Box Jump Overs 24/20

500m Run

50 Ring Dips

500m Run

50 Dumbbell Box Step-Overs 70/50 @ 24/20

500m Run

Scale as needed.

5) Sled Drag: 400m @ Bodyweight

Stimulus is consistent, steady movement. Scale loading as needed.

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