In House Throwdown Year 3 : Standards video will be released tomorrow afternoon. Plenty of time to catch up on a few details before Saturday
TIME : Athlete’s Meeting @ 9:30am, WOD 1 @ 10:00am, 3 heats per WOD, each heat approximately 20 minutes.
FINAL WOD : Approximately 12:00pm
BLOCK PARTY : 1pm – 4pm, Booze and Food Galore!
Class Schedule for Saturday will be posted tomorrow for non-competition classes!
Strength : Overhead Squat
Find a 1 rep max
WOD : 3 Rounds
15 Overhead Squats 115/75
8 Handstand Push-ups
S: 300m, 75/55 Front Squat, 12 Push-ups
L1: 400m, 95/65 OHS, 8 Scaled HSPU
Rx+: 135/95, Strict HSPU
Core WOD: For Time
50 Hollow Rocks
Conditioning : 3 Rounds
25 Thrusters with plate 45/25
20 Russian Twists (each side) with plate
1. Strength and WOD
KB Snatch, each side 53/35
Turkish Getup (alt)
Bar Muscle Ups