*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) Every 6:00 x 7 sets:

1:40 Max Calories Ski/Bike/Row/Run

:20 Rest

:40 Max Push-ups

:20 Rest

:40 Max Kettlebell Swings 53/35

:20 Rest

:40 Max Dumbbell Shoulder-to-Overhead 53/35

1:20 Rest

Scale as needed. Focus on your transitions and making sure you getting reps in right at go!

Extra Work:

2) Abmat Sit-ups: 8 x :20 ON/:10 OFF

Keep track of total reps completed.

3) Cable Rope Face Pulls: 3 sets of 20

Rest 90-120 seconds between sets.

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