*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.


1) 3 rounds AQAP:

800m Run

40 Wall Balls 20/14

30 Kettlebell Swings 53/35

Extra Work:

2) Sled Drag: 400m @ Bodyweight

Stimulus is steady, consistent movement. Scale load as needed for desired stimulus.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE