*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:

1) Every 1:30 x 14 sets:

A – In 60 seconds complete 100ft Heavy Farmers Carry + Max Lateral Hurdle Hops

B – In 60 seconds complete 50ft Heavy Plate Push + Max Slam Ball Throw Over Pull-up Bar 40/30

Pick loading that provides efforts of about 30 seconds for both the Farmers Carry and Plate Push.

2) Every 2:00 x 5 sets:

15 Ball Slams 40/30

12 Knees-up

10 Burpees

Scale as needed. We’re looking for about 20-30 seconds of Rest. Hit these as “sprinty” efforts.

Extra Work:

3) Banded Upright Rows: 100 Reps

Take your time, focus on position and activation. Use a band tension that allows you to hit 40-50 reps to start.

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