*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 – Every 2:00 x 5 sets – Bench Press: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%

Warm-up as needed. We are building back up now this final couple of weeks to a new PR. 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 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%

Warm-up as needed. We are building back up now this final couple of weeks to a new PR.

2) 8 minute AMRAP:

12 Deadlifts 75/55

9 Front Squats 75/55

6 Shoulder-to-Overhead 75/55

Extra Work:

3) Reverse Sled Drag: 4 sets of 50m

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

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