General Info
- Friends & family welcome! Come work out or just hang out!
- All events 2-person partner workouts. Rx and Scaled Divisions. Scaled division: you pick your weights and/or movement substitutions.
- Doors open 8:45am. Workout announcements 9:15am. Heat 1 of WOD 1 starts 9:30am. Depending on the number of teams, we will wrap up between 12pm and 1pm.
- Park Day at Harvard Gulch after the Throwdown, starting at 2pm!
WOD 1
In 10 minutes, with one partner working at a time, complete:
- 40 pullups (resting partner hangs from bar; minimum work requirement of 10 reps each)
Then, with partners alternating rounds, AMRAP of:
- 8 {KB hang snatch + OH Lunge}, alternating arms after 4 reps, 53#/35#
- 8 {Medball clean + Wall ball}, 20#/14#
WOD 2
In 10 minutes, with one partner working at a time, complete:
- 40 Calorie Row
- 40 Deadlifts, 115#/75#
- 30 Clean & Jerk, 115#/75#
- 30 Power Snatch, 115#/75#
- 20 Thrusters, 115#/75#
- 20 SDHP, 115#/75#
- ME Double unders in remaining time
Floater 1
In 5 minutes, with one partner working at a time, complete:
- Max distance back rack barbell carry, 135#/95#
- Every 50m, complete 10 back squats
Course is 50m down and back. Score is total distance.
Floater 2
With a 4:00 clock:
- From 0:00-2:00, Partner 1 completes 25 GHD Situps + ME Bike for calories
- From 2:00-4:00, Partner 2 completes 25 GHD Situps + ME Bike for calories.
Score is total reps (including GHDSU). Bike is set for a 4:00 continuous countdown.