Thursday, July 10th 2014

Strength WOD

A1) Back Squat 5/5/3/3/3

A2) DB or KB Strict Press 8/8/8/8/8


Partner Row

AMRAP in 10 min

Row for max Cals you must switch partners at least every 20 cals.

DCIM100GOPRORoss M brought his GoPro to the Throwdown for a Cause here is one of the shots he got! Thanks Ross!

Competitors WOD

OHS 2/2/2/2

(keep the same weight or go slightly heavier but try to make them all working sets)

A1) 5 UnBroken Squat Cleans x4

A2) Max Effort Strict HSPU x 4


10 Power Snatch (75/55)

10 Box Jumps (30/24)

7 min AMRAP

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