*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

WOD:

1) Every 3:00 x 7 sets:

75-100m Reverse Sled Drag

75-100m D-Ball Bear Carry

100m Sprint

Rotate the order of the 3 movements each round. Load as deemed fit for around a 2 minutes worth of work.

2) 10 minute AMRAP:

15 Wall Balls 14/8

12 Ring Rows

9 Calories Ski/Bike/Row/Run

Extra Work:

3) Wide Grip Cable Lat Pull Down: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible.

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

https://www.youtube.com/watch?v=HjDYkz2iCbI&t=4s