IN HOUSE THROWDOWN DAY!!!

Warmup
As Needed

Throwdown WODs
WOD #1
“Team Grace”
As a team you will complete 90 reps of ground to overhead
Reps can be divided any way you want, just as long as the end amount is 30/30/30
Each team member is required to complete 30 reps
ONE bar per team (collars are required)
You will add or remove weight as necessary from the bar
Weights are:
Rx’d 135 men, 95 women. ADV men 115, 65 women, beginner men 95, 45 women
For safety reasons do not drop the weight from the overhead position directly onto floor,
It will be considered a no rep
Time will be scored in seconds
Time limit 15:00 min

BONUS
If you finish the Team Grace WOD before the 15 min limit, you will then have the remaining time to get each members MAX HEIGHT BOX JUMP.
This will be scored in inches
The total amount will then be subtracted from your GRACE score, giving you your overall team score for WOD 1.

WOD #2
You will have 20 minutes to complete:
3000m row (250M per person cycles)
100 KB swings 1.5/1 pood
100 box jumps 24/20/16
(Adjustable if necessary)
100 burpees
100 wall balls 20/16/10lb

KB SWINGS: Elbows must cover ears in top position

BOX-JUMPS: Full hip extension required, could be while standing on top of box or when jumping off

BURPEES: Down position chest touches floor, up position feet must jump off floor

WALL-BALLS Ball must hit inside the square or above to count as a rep

As a team, one person will row, one will work, and one will rest.
All 100 reps of each exercise must be complete before moving on to next exercise.
The row will be divided into 250m intervals.
Once the person on the rower finishes the 250m the team then switches places (rotates).
Only one person is allowed to work on each exercise at a time.
Once the 3000m row is complete, you can then have 2 people working on the same exercise.