* Competitors Training Sessions HERE

** Winter Throwdown Volunteer Sign-up HERE

*** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%, 1 @ 103%

Warm-up as needed. Rest 90-120 seconds between sets. This is the big day, make sure you are prepared to hit your 103% both in body and mind.

2) Front Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

3) 7 minute Up Ladder:

3 Pull-ups

3 Wall Balls 20/14

Extra Work:

4) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

5) Bar Muscle-ups: 10 minutes Practice

Work on any facet of a Bar Muscle-up.

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

Post Results/Thoughts To Comments