Warm-Up:
Row 250
25 Inchworms
25 Overhead Squats with Barbell
then…
Warm-Up the Deadlift
WOD:
I. End of Summer Throwdown WOD 1
7 Minute AMRAP with Partner:
50 Deadlifts (225/155) – Scaled (135/95)
Max Burpees
*1 partner moving at a time
*Score is total reps including deadlifts
II. 4 Rounds:
30 Seconds Max AbMat Situps
30 Second Hold in FLR
*Scaling options for all athletes will be provided by the coaches in class
Competitors:
Part 1:
I. Squat Snatch Cluster – 1.1.1.1; rest 2:30 x 5 – 10 seconds between reps
II. 10 Touch-n'-Go Squat Snatches; rest 90 seconds x 3 – add per set – unbroken sets
III. Weighted Pullups (Pronated Grip) @ 22X0; 2-3 x 4; Rest 2 minutes
Rest 6+ hours
Part 2:
On the odd minute for 30 minutes – 3 Power Cleans (205/145)
On the even minute for 30 minutes – 5 Handstand Pushups fast