P

 

A. 3RFT:
10 Squat Cleans (135/95) or PC + FS
10 Jerks
50 DU

 

B1. BS: 6 sets;
5@79%, 1@85%
5@79%, 1@87%
5@79%, 1@89%

 

B2. L-sit: 6 x 0:10-15 sec or Seated Pike Leg Lifts (6×10) Straddle or legs inside hands

 

C*. BTK Snatch Pull:
5@80%, 4×5@85%

 

D*. 5 rds:
10 Weighted Dip
10 Assault Bike Cals

 

F

 

A. 3RFT:
10 DB Hang Squat Cleans or (PC + FS) (40/30)
10 DB PP
Row 200/150m

 

B1. BS: 6×4@90% of 3RM

B2. same

 

C*. same

 

D*. 5 rds:
15 Pushups
10 Asssault Bike Cals

 

Great job to the three teams who competed this weekend at the Hwy 55 Throwdown!  Results:

Saturday (Scaled): 1st place (Lorena, Lindsay, Drew, Mike W), 4th place (Katherine, Lindsey, Steve, Daniel)

Sunday (Rx): 1st place (Kristen, Kim, Mike D, Tommy)
Link to Scaled results

Link to Rx results

 

 

 

 
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