A huge thank you to everyone who helped make the Throwdown a success this weekend! Kyle O, Dave, Jeri, Mary B, Corey, Tami all stood in a judged nearly all day! Katlin Miller developed the spreadsheets to manage the scoring and spent all day recording scores! Chloe put together the lane markers and cards that help get the athletes to their correct lanes. Jamie, Nikki and Jacob for helping clean on Friday. Shelby Garrett donated the porta potties. Thank you to our coaches who reviewed and tested the WODs and helped with floor set up.
WARM UP
2 Rds
Run 200
10 Air Squats
10 V Ups
5 Burpee Broad Jumps
Dynamic Stretch
STRENGTH
Back Squat
Warm Up set
(6)2 Slant Board
6@50%, 6@60%, 4@70%, 4@75%
WOD
3 Rounds for time:
400 Meter Run
10 GHD Wall Balls or Feet in DB Wall Balls 20/14
30 KBS 45/35
ICING
Reverse Nordic
3×3 SOTS Press from the squat
