Because of lack of sign-ups we are cancelling the Internal Team Throwdown. We will be refunding all sign-ups accordingly, you should see the money back in your account by next week.

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90%

Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in a 10 Lying Medball Chest Throw

1b) 10:00 – 20:00 – Every 2:30 x 4 sets – Deadlift: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90%

Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in 20 Banded Hamstring Curls

2) 10 minute AMRAP:

75 Heavy Rope Single-unders

12 Thrusters 45/35

3 Rope Sit-to-stand

Extra Work:

3) Band Pull-Aparts: 100 Reps

Switch between underhand and overhand every 10 reps.

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