WOD

5 Rounds for Time 10 Front Rack Lunge 115, 80 15 Wall Balls 20, 14 20 Pull Ups

4 Rounds for Time 400m Run 20 Kettlebell Swings 70, 53 50 Double Unders

This is our 4th year running this throwdown and it’s awesome every year. Good people doing great things for kids in Lowell. In total we... Read More

Looking forward to seeing everyone out for our 4th annual Throwdown fundraiser for the Lowell Jr High Football League.   This is always a fun event... Read More

Muscle Snatch 2-2-2 Snatch Balance 3×2@50% 1rm snatch Snatch 3×1@65%  3×1@75%  2×1@80%  2×1@85%   1@90%  5×1@70%

Row – max effort each set 2x400m 6x200m rest ~2 minutes between efforts

AMRAP 20 200m Run 5 Power Cleans 135, 95 7 Strict Pull Ups

Front Squat 4×3 @ 85% AMRAP 10 10 DB GTO  50, 35 2 Rope Climbs

1. Push Press 5×2 @ 85% 2. AMRAP 7 20 Air Squats 40 Double Unders