Great fun at the first Thursday Night Throwdown!  Congratulations to the competitors.  There were all sorts of PRs and firsts for people.  Come watch them next week.

Friday’s WOD:

Back Squat:  3x5reps at ~80% make sure you get every rep.

Then

From Throwdown:

4 Rounds

10 Wall Balls

5 Kettlebell Swings (Rx: 53lb, 35lb  Rx+:70lb, 53lb)

10 Chest To Floor Push Ups

5 Pull Ups (Rx+: chest to bar)

For the Thursday Throwdown People:

Max Rep Thrusters 3 attempts at (45kg, 30kg) rest as needed between attempts