*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:

Session A:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Snatch Pull +

1 Low Hang Snatch Pull +

1 Low Hang Snatch +

1 Overhead Squat

Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 16:00 – 21:00:

16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

18:00 – 19:00 – Rest

19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count.

2) 15-12-9 – AQAP:

Strict Pull-ups

Bar Muscle-ups

Scale as needed. For the Strict Pull-ups, Knees must remain completely straight, no movement through the hip joint, and no dropping from the top, you must lower back down each rep.

3) 5 rounds AQAP:

14 D-Ball Bear Squats 150/100

7 Burpee Chest-to-bar Pull-ups

Scale as needed.

4) 5 sets of:

10 Cable Supinated Pull-Downs

+

20 second Hold at Chin on Rep 10

Rest 90-120 seconds between sets.

5) 3 sets of:

25/side Banded External Rotation

+

10/side Single Arm Dumbbell Upright Rows

Rest 90-120 seconds between sets. Focus on movement/activation, not loading. Perform both movements on one arm, then switch to the other.

Session B:

1) 4 sets of:

50/40 Calories Assault Bike

30/25 Calories Ski Erg

100ft Dumbbell Farmers Carry 100/70

Rest 3 minutes between intervals. Hard, consistent efforts.

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