* 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) Front Squat: 7 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible.

2) 7 minute Up Ladder:

3 Dumbbell Hang Squat Cleans 25/15

3 V-ups

After 3 reps, then 6, and 9, and so on until 7 minutes is up.

Extra Work:

3) Superman Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments