* Competitors Training Sessions HERE

** Winter Throwdown Volunteer Sign-up HERE

*** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Push Jerk: 5-5-5-3-3-3-1-1-1

Warm-up as needed. Build as heavy as deemed fit. The goal should be to hit a max effort set at each of the rep ranges. Rest 90-120 seconds between sets.

2) 12 minute AMRAP:

10 Shoulder-to-Overhead 135/95

20 Box Jumps 24/20

40 Double-unders

Extra Work:

3) Hollow Hold: Accumulate 3 minutes

Keep track of total time and attempts to complete.

4) Row: 10 x 300m

Rest 90 seconds between intervals. Goal is fastest consistent pace.

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

Post Results/Thoughts To Comments