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.