*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 – 7:00 – Every 1:00 x 7 sets:

3-5 Stink Bug Negatives

OR

3-5 Handstand Push-up Lowers

Focus here is to use a position that you wouldn’t normally be able to press out of, and to lower yourself as slow as possible. Kick-back-up or use your full body if you’re doing Stink bugs to get you back to the top position and repeat.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets:

10 Dumbbell Floor Press

Load as heavy as possible.

1c) 16:00 – 28:00 – Every 3:00 x 4 sets:

1 Strict Press + 2 Push Press + 3 Push Jerk

15 Russian Kettlebell Swings 70/53

100 Single-unders or 50 Double-unders

For the barbell complex build as heavy as deemed fit.

1d) 28:00 – 40:00 – Every 2:00 x 6 sets:

300m Run

If weather is bad sub appropriately to 375/325m Row/Ski, 750/675m C2 Bike, 900/800m Assault Bike.

Extra Work:

2) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

3) L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

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

https://www.youtube.com/watch?v=Q7ctD2TBcmg