WOD
1st
Deadlift 5-3-1
Set 1: 75%
Set 2: 85%
Set 3: 95%

2nd
For time:
21-15-9
24″ Box jump
75 pound Power snatch
Chest to bar Pull-up

COMPETITION TEAM:
Hang power snatch (below knee) – 50% (of sn) x 2 x 3
Snatch push press + OHS – 60% (of snatch) x 3+2 x 5

3 sets; 1 min rest:
500 m row (80% effort)

“Ian and Kenny battling it out on the rowers!!”

BARBELLS FOR BOOBS UPDATE:

1.  We have changed the KB weight for the Female RX Division from 1.5 pood to 1 pood.  If you want to change divisions now is the time.

2.  Registration for the throwdown ends Friday at 8pm.  We will be posting the teams and heats Sat night.

3.  Please update the signup sheet with your division and your team name.  If you don’t have a team name just put in your partners name so we know who you want to compete with.  If you don’t have a partner you can still register for the event.  Just write “No Partner” on the sign up sheet and we will pair you up.

4.  Please make sure you have registered and paid ONLINE.  We will compare the signup sheet with our online registrations.  We will not be accepting participants after the 8pm deadline.