*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 – 10:00 – 10 minute EMOTM:

Odd – 5 Bench Press @ 60-70%

Even – 15 Banded Tricep Press Downs

This is a de-load week for this program, hence the change in programming structure. This will be your final de-load before we test for a new max next week.

1b) 10:00 – 20:00 – 10 minute EMOTM:

Odd – 5 Deadlifts @ 60-70%

Even – 10 Hip Thrusts w/2 second Hold

This is a de-load week for this program, hence the change in programming structure. This will be your final de-load before we test for a new max next week. For the Hip Thrusts do not use any weight focus on position, and good contraction at the top of the lift.

2) 7 minute Up Ladder:

5 Front Squats 65/45

2 Rope Sit-to-stand

Workout goes 5+2, 10+4, 15+6, and so on until 7 minutes is up.

Extra Work:

3) Wide Grip Pronated Landmine Row: 4 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.

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