1569 Wednesday 10/12/2016

The Throwdown was a blast! 4th trip to Casper and Omnia Dynasty steals the show with their first place finish. The previous 2 years' champions, We POOD Ourselves, came in 2nd and the AlphaPack finished third. Thanks to all who came out to help, judge, cheer and compete. Our 307 community is pretty awesome.

The Throwdown was a blast! 4th trip to Casper and Omnia Dynasty steals the show with their first place finish. The previous 2 years' champions, We POOD Ourselves, came in 2nd and the AlphaPack finished third. Thanks to all who came out to help, judge, cheer and compete. Our 307 community is pretty awesome.

Warmup
2 Rounds
Row 30 Cal
15 GHD Situps
1 Wall Walk + Max Hold

Strength
10 min EMOM
3 Speed Back Squats 60-65%
*Goal here is to keep quality high while moving as quickly as possible.

WOD
40-30-20-10
Row for Cal
Abmat Situps

REC
3x10 Ring Dips
Rest to full recovery to do sets unbroken