For those competing in the London Throwdown please make sure that you submit your scores in order for me to verify them before 6pm on Saturday. The last time I will log on and verify scores will be 2pm Saturday afternoon 🙂

TEAM WOD

Warm up

Run 800m, Stretch and mobilise

WOD – For time in pairs with a 30 minute time cap

• 50 Burpees
• 100 Air Squats
• 150 KB Swings @ 16kg/24kg
• 200 Sit ups
• 150 KB Swings @ 16kg/24kg
• 100 Air Squats
• 50 Burpees

BE FAST, FURIOUS AND AGGRESSIVE AND YOU’LL MAKE THE TIME CAP!!!! 🙂

COMPETITOR WOD

Warm up

Junk Yard Dog

Split Jerk Tekkers with PVC pipe

Every 30 sec’s for 5 mins perform 3 Strict Press @ 70% of 1RM (bar can be taken from the ground or rack) If you fail a set drop the weight by 2.5kg

WOD

Take 15 mins to hit a 1RM split Jerk from the Rack

rest 5 mins

21-15-9 Reps for time:

• Shoulder to Overhead @ 42.5kg/60kg
• Lateral Burpee’s