* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting.

** Fall/Winter Schedule Changes/Closings HERE 

WOD:

1) Hang Power Snatch + Power Snatch: 5 sets

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

2) Hang Power Clean + Power Clean + Push Jerk: 5 sets

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

3) 8 minute AMRAP:

5 Chest-to-bar Pull-ups

5 Deadlifts 225/155

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

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

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments