9am ChattTown Smackdown brought to you by Cass. 

Buy In: 12 reps- PVC shoulder complex,  dumbbell external rotations, band face pulls, push ups.

Bench Press 5 reps x 1, 3 reps x 1, 1 rep x 3.

Complete 15-12-9 reps for time of:

Thrusters (95/135)

Power Cleans (95/135)

Buy In: Mobilize it. 

Complete 5 rounds of

Run 500 meters (to be completed at the Main Terrain)

14 pullups

rest as needed between rounds.  Post fastest and slowest rounds to comments.  

Buy In: 15 reps- GHD situps, Back Extensions, Bridges, Side-lying bridges, PVC Good Mornings.

Deadlift 3 sets of 3 reps@85%

then in 12 minutes complete as many rounds as possible of:

7 deadlifts 115/185

9 push-ups

12 box jumps 20/24

Tabata Double Unders. 3 Shoulder Mobs.  

Shoulder Press 3 sets of 3 reps@85% of 1RM

then complete 2 rounds for time of:

100 Double Unders

50 reps Shoulder to Overhead (65/95)

25 Toes to Bar

post time to comments.