I am going to start bringing up the 38 North Throwdown which is happening June 9th.  This will be a in house competition for all levels on Saturday the 9th.  There will be 3 WOD’s and a floater over a four hour period with a BBQ and beers after.  If you have not ever been in a competition or you have been in a bunch the programming will fit all levels.  We did not have the throwdown last year, so I am looking forward to bringing it back this year and a big turnout.  Mark your Calendars!

A) 3 Min Row/Assault

1 Min DU’s

30 Sec Air Squat

30 Sec Handstand Hold

1 Min DU’s

1 min Jog

B) Every 1:30 x 8 sets

1st-30 Sec Dumbell Bench Press

2nd-30 Sec Weighted Ring Row or Ring Row

C) “St. Elmo’s Fire”


1000/800m Row

25 Medball Clean 20/14

30 Kettle Swings 53/35

4 Min Rest

7 min AMRAP

50/35 Cal Assault

25 Toes 2 bar

30 Alt Dumbell Lunge 45/30