*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

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

1 Clean Pull +

1 Hang Clean +

1 Push Jerk +

1 Split Jerk

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:

2 rounds of “Cindy”

15 Clean and Jerks 115/75

2 rounds of “Cindy”

15 Clean and Jerks 115/75

2 rounds of “Cindy”

“Cindy” is 5 Pull-ups + 10 Push-ups + 10 Air Squats.

Extra Work:

3) Rope Climb: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.

4) GHD Sit-ups: 4 sets of 10-15 reps

Rest 90-120 seconds between sets.

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