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

WOD:

1a) 0:00 – 7:00 – 7 minute EMOTM:

5 Snap to Hollow +

10 Standing Banded Front Raise

1b) 7:00 – 14:00 – 7 minute EMOTM:

5-8 Knees-up/Toes-to-bar +

5-8 V-Ups

Pick reps you can maintain unbroken for all 7 sets.

1c) 16:00 – 28:00 – 12 minute EMOTM:

Odd – 5 Pause Bench Press + 20 Leg Lifts w/Hand on Dumbbells

Even – 30 seconds Heavy Rope Single-under or Double-under

Pick reps/efforts you can maintain for the 6 cycles. The leg lifts are a progression to start to develop and L-Sit…if you have a solid L-Sit feel free to sub that in as deemed fit.

1d) 28:00 – 40:00 – 6 sets Ski/Bike/Row/Run:

1:30 On

:30 Off

Work to hit the same calories/meters each round. Your chosen output will dictate the ease or difficulty of this.

Extra Work:

2) Single Arm Split Kneeling Landmine Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. For quality, not time.

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