* 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) Bench Press: 7 sets of 5

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

2) 3 rounds AQAP:

20 Shoulder-to-Overhead 65/45

20 Kettlebell Swings 35/26

20 Box Jumps 24/20

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

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

Post Results/Thoughts To Comments