16
Jul
By: 321go Leave a Comment

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Tri State Throwdown Standards

Elite– Deadlift 315 – 225 or reps
Muscle ups
Handstand walking is highly recommended
5k run

Scaled– Dead lift 185-135
Pull ups- (5-10 reps)
2 Mile Run
**if more scaling is needed we will gladly do it!

Masters– Deadlift 205- 145
Pull upss (5-10 reps)
2 Mile Run

Teams– Deadlift 225-185
Muscle ups 1 person

Tuesday WOD

3 Sets:

10 Strict Presses

10 HEAVY DB Rows

5 rounds

3 TGU right arm

3 TGU left arm

10 lunges (KB or DB in right arm)

10 lunges (KB or DB in left arm)

 

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