Smackdown in da HOUSE!

For the smackdown, we will have two teams broken down in heats EVERYONE will receive a decent dose of "boom shalock lock boom"- (House of Pain).

In a good way, endorphins should flow after the weekend workouts.  It is all good and all fun, especially while hanging out with great people after the sweat dries out.

We will have 2 grills going with chicken, sausages, ribs.  I think we will need some veggies and non-alcoholic drinks.

I will post the Smackdown events this Friday.

WOD:

For time:

155 pound Squat clean, 15 reps

30 Toes to bar

30 Box jump, 24 inch box

15 Muscle-ups

40 pound dumbbell Push press / push jerk, 30 reps

30 Double-unders

135 pound Thruster, 15 reps

30 Pull-ups

30 Burpees

300 feet Walking lunge with 45lb plate held overhead

Post time to comments.

Comments

[Jenn]

I'm bringing my bum ankle, JJ (my son) and Apple Salad!

[roge]

Are you serious JUDD!!!!!!!!!!! OUCH OUCH OUCH OUCH!!!!!!!

[Kristy]

For clarification, is this the WOD for the smackdown?? Or just Monday's WOD?

[Judd]

This is just Monday's WOD from mainsite.