* 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) Bench Press: Establish a 1RM

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed.

2) Bench Press: 3 sets of 5 @ 75%

Rest 90-120 seconds between sets.

3) 3 rounds AQAP:

20 Shoulder-to-Overhead 95/65

20 Kettlebell Swings 53/35

20 Box Jumps 24/20

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

5) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk/Hold.

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

Post Results/Thoughts To Comments