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

WOD:

1) “Hansen” – 5 rounds AQAP:

30 Kettlebell Swings 70/53

30 Burpees

30 Abmat Sit-ups

Extra Work:

2) Rope Climb: 10 minute EMOTM

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

3) Sled Drag: 400m @ Bodyweight

Stimulus is continuous movement, scale loading as needed.

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