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

then

Partner Row

AMRAP in 10 min

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

Ross 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

then…

10 Power Snatch (75/55)

10 Box Jumps (30/24)

7 min AMRAP