*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:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets – Bench Press: 5 @ 70%, 5 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 100%

Warm-up as needed. If you don’t know your max now is a great time to go for it, we will de-load after this and build back-up for a PR in a few weeks. We suggest warming up a couple Deadlifts reps after each Bench set so you’re ready to go at your starting weight when you get there.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets – Deadlift: 5 @ 70%, 5 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 100%

Warm-up as needed. If you don’t know your max now is a great time to go for it, we will de-load after this and build back-up for a PR in a few weeks.

2) AQAP:

30/25 Calories Ski/Bike/Row

Then…

30-20-10 of…

Front Squats 65/45

Knees-up

Scale as needed.

Extra Work:

3) EZ-Bar Cable Curl: 3 sets of 30

Rest 90-120 seconds between sets.

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