WOD January 4th
Warm-up: 3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Five rounds for time of:
135 pound Deadlift x 15 reps
135 pound Hang power clean x 12 reps
135 pound Front Squat x 9 reps
135 pound Push Jerk x 6 reps
Technical: handstand push-ups
work on assisted with plyo box or bands
Hey All,
The Sac-Town Throwdown team challenge is scheduled for Saturday February 12. Last year’s event was amazing, but this years is going to be epic. I don’t want to mention any specifics at this point, but there are some truly great sponsorships in the works and we are going to have some really amazing resources. This event should be highly interesting for athletes and spectators alike. Lets just say you might be asked to do some things you haven’t done before.
There will be scaled and Rx divisions, and teams will consist of 2 men and 2 women. I plan to have the registration site active by noon this Friday. Start getting your team together and be ready to sign up before the event sells out, spectators included! We will also be needing about 30 volunteers, so if you want to come and help run the show we would love to have you.
Check out http://www.sactownthrowdown.com for updates and info.