*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

**The Open is Coming…And We Won’t Be Participating HERE

WOD:

1) 7 rounds AQAP:

20 Dumbbell Box Step-Overs 35/25 @ 24/20

20 Push-ups

20 Kettlebell Swings 53/35

Scale as needed. Keep grinding and keep moving.

Extra Work:

2) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

3) Single Arm Dumbbell Row: 5 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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