If you’re excited for our first ever Team Throwdown competition this Saturday, at 10am, please raise your hand.
Rick and Annelise are excited.
Remember, there will be no group classes this Saturday due to the Throwdown. Please bring your friends and family to this event to take pictures of all our competitors. This is going to be our biggest throwdown yet, so don’t miss it!
1 hang power snatch + 1 hang snatch
5 sets, for max load
Every minute for 10 minutes:
3 thrusters (95#/63# for women)
4 pull-ups (chest to bar for advanced)
5 power snatches (95#/63# for women)
Every failed round is 100 meter row penalty at the end.
Front Squat Medley
Max front squats (185#/133# for women)
Max front squats (135#/93# for women)
Max front squats (95#/63# for women)
Score max reps at each weight
Finisher: Tabata burpees (count the lowest score)
14 minutes of:
Run the large block twice, then AMRAP of:
11 box jumps