Saturday, August 29, 2015

TODAY IS THE DAY!! The AM vs. PM Throwdown starts precisely at 4pm (athletes need to arrive by 3:30pm at latest) at BALLSTON CROSSFIT. We have several awesome WODs planned, come cheer on your friends!  Feel free to bring beers and friends to cheer on the competitors!! The starting around 6:30 or 7pm we will be enjoying some of the best paleo BBQ in town — thanks in advance to Adam Green/Hilton for the incredible catering job that they do for us! GET EXCITED!!
After party at Carpool!
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Free WOD at noon – bring your friends out for a fun free beginners WOD, then bring them back to the Throwdown so they can see how the top athletes sling weight around!
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Rotating Stations – 2 Rounds, 30 seconds on each station
1) Lateral medball toss (partner or wall)
2) Birddogs
3) Dead Bugs
4) Lateral Lunges
5) Air Squats
 
Warm up Power Clean
“Black and Blue”
5 Rounds For time:
10 Power Cleans 135/95
10 Burpees”
Courtesy: Ben Bergeron”
12:00 Cap
 
Finisher: EMOTM 10: 3 Back squats 75-80%