Because of lack of sign-ups we are cancelling the Internal Team Throwdown. We will be refunding all sign-ups accordingly, you should see the money back in your account by next week.

WOD:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Clean Pull +

1 Hi-Hang Power Clean +

1 Push Jerk +

1 Hi-Hang Squat Clean

Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 16:00 – 21:00:

16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

18:00 – 19:00 – Rest

19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count.

2) AQAP:

75 Double-unders

21 Thrusters 65/45

7 Rope Climbs 15ft

21 Thrusters 65/45

75 Double-unders

Extra Work:

3) Bar Pull-Overs: 10 minutes Practice

Work on getting a Bar Pull-Over. Have someone assist you through as needed.

4) Sumo Stance Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over load.

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