*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 2:30 x 4 sets – Bench Press: 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95%

Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in a 30 second Handstand Hold

1b) 10:00 – 20:00 – Every 2:30 x 4 sets – Deadlift: 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95%

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

2) 10 minute AMRAP:

10 Ring Rows

10 Push-ups

10 Air Squats

10 Deadlifts 75/55

10 Shoulder-to-Overhead 75/55

Extra Work:

3) Rope Climb – Box Foot Clamp Drill + Stand: 20-50 Reps

Sitting on a box, establish a your clamp, stand-up on the rope, then sit back down, let go of your rap, and repeat.

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