9.10.2014

Congrats to Arielle Sword for winning our Throwdown logo competition! She won a free entry to the Throwdown! Everyone else, sign up by Friday to be guaranteed swag! 

Warm up:
R2R
10 x Throw MB behind you as far as possible (extend hips completely with each throw).
Bergener Warm up
Contract/Release Tricep stretch with band
50 DU

Skill:
Clean and Jerk 
These are light weights - concentrate on your form and try both jerk landings, squat and split. There are advantages and disadvantages to both. Easier recovery on the squat landing, but easier to balance forward and backward movement in the split landing. 
5 x 60%
5 x 65%
5 x 70%

WOD:
14 Minute AMRAP
7 Hang Snatch (95/65)
7 Strict Pull Ups
7 Plyometric Push ups