Congratulations to Dave Newman for his awesome effort at The O.C. Throwdown this weekend.  Hampered by lower leg injuries after the first day, Dave finished in 9th place over all.

 

Level 1
AMRAP for 20 minutes of:
200m Row
5 Pull Ups
10 Push Ups
10 Box Jumps 20″
Post rep totals. (200m Row counts for 2 reps, 1 per 100m)

 
Level II
OC Throwdown Workout #3
3 Rounds
8 Shoulder to Overhead   155#/103#
10 Pistols
+
3 Rounds
8 Front Squats
16 GHD Sit Ups
+
3 Rounds
5 GTO
1 Rope Climb
Post time.

 

 

Level 2X
3 Rep CrossFit Total
3 attempts at 3 rep max at each movement of:
Back Squat
Press
Deadlift
Post loads and total.

 

 

 

Masters (50+)
1000m Row
+
3 Rounds
5 Shoulder to Overhead  135#/88#
10 Pistols
+
3 Rounds
5 Front Squats
10 GHD Sit Ups
+
3 Rounds
5 Clean and Jerk
1 Rope Climb
+
1000m Row
Post time.