Christmas Throwdown updates

Warmup 

500m row 

Push-up complex 

Skin the cat

1:00m Plank

Skill 

3 rep max thruster 

From the rack build... no redip under the bar 

Wod

10.9.8.7.6.5.4.3.2.1.2.3.4.5.6.7.9.10

Air squats

Power Wallballs 

Push press 75/55

Christmas Throwdown 

Registration will start at 8:00am 

Athlete briefing at 8:45am 

First wod 9:00am