To get you in the mood  for Saturday's Throwdown here are the workouts!

WOD 1 -

• 12 minute AMRAP: 
• 50 deadlifts  
• 50 lunges  
• 40 hang cleans  
• 40 box jumps  
• 30 front squats  
• 30 bar hop burpee
• 20 stoh  
• 20 pull ups  

WOD 2  - 

• Clean and Jerk ladder starting at 40kg for the guys and starting at 30kg for the girls  

WOD 3 -  

• 42 - 30 - 18:   
• Row for calories  
• Wall balls  (20lbs/14lbs) 

I've purposely programmed these WODs so that everyone should be able to work through them well still offering a challage to all levels of ability. At the end of the day it's just a bit of fun so don't be afraid to come down and challenge yourself! 

Also don't forget we the gym opens at 8:30am but you MUST BE here for 9:00am (and obviously there won't be a 11:00am class) 

Now Friday's Partner WOD -  

For Time:  

• 2000m row 
• Static deadlift hold (100/70)  

One person rows while the other holds the top of the deadlift. 

• 50 Toes to bar  
•  Hang on the pull up bar

One person complete Toes to bar  while the other hangs of the bar 

• 25 handstand push-ups  
• Handstand hold 

One person completes handstand push-ups while the other hold a handstand against the wall