Strength: Thrusters – 1-1-1-1-1 (75,80,85,90,95%)
For Time: 9-6-3
Endurance: 6am @ Eli Whitney Museum on Trail Loop
5,6 or 7 Loops ~ 1/3 Mile
Rest is 1/2 Work Time
Strength: OHS 4x3 @ 75% of 1RM
Snatch Grip Dead Lift 5x3 @ 125% of Snatch Max
Row 3x500 meter – Self regulated rest
Internal Throwdown #2
Festivities begin at 9 am with the announcement of the first of two workouts! Bring your favorite dish or drink for our potluck get together after the completion of the second WOD at around 11:30. Everyone is welcome to join us – even if you missed the first Throwdown. Hope to see everyone there!
Amnesty – Pick a workout you may have missed or work on a skill.
Skill Work: HSPU’s
Strength: Shoulder Press 3x8 @ 65% of 1RM
6 Min AMRAP
8 KBS 70/55#