This Saturday @10am – OUR Throwdown Fundraiser WOD! This group does amazing things, check out their SITE and the competition SITE for more information or to donate. 

FSQ – Find a heavy single with the following tempo: 7sec in bottom position, 15sec at top

Then take 80% of that for 3×3 with the same tempo

Then,

EMOTM 10

1 PCL + 1 CL (bk) @60-75%

Strength WOD:

Ring Row (feet elevated if able) 2sec pause at top of each rep – 4×8

Ring Push-up w/3sec lower and raise – 5×10

Cuban Press – 3×6 (light DBs)

“Man is still the most extraordinary computer of all.” -John F. Kennedy