This Sunday and Monday (June 5-6), Jackie Escobar and myself will be competing in The Korea Throwdown at CrossFit Sentinel IFC located at the IFC Mall!  If you are free and would like to cheer us on, come on out!  If you want to spectate for FREE, then you must pre-register, otherwise it will cost 10,000W for both days.  Information from Asia Championship staff is below:

“Date: June 5-6 (Sun- Mon)
Time: 5th: 8:30AM – 6PM, 6th: 9:30AM – 3PM
Venue: Crossfit Sentinel IFC
For details on location visit http://reebokcrossfitsentinel.com/locations/sentinel-ifc/

The competition will be 5 WODs over 2 Days with 61 of Korea’s Best Athletes.

This year we are taking pre-registration for spectators. We are requiring pre-registration in order to comply with the Safety Laws regarding maximum capacity of the venue. Spectators who have not registered can purchase a two-day ticket at the door for 10,000w.

To register, simply send an email to info@rcfsentinel.com under the title “2016 Korea Throwdown” with the following information:
1. Name
2. Contact No.
3. Age
4. Gender

Thank you!”

As information comes in, I will let you know!


In 25min, establish 1RM Clean and Jerk

*If you have been following the Russian Squat Program, but did not get to test your 1RM, use this time to do so.

5 Rounds
5 Power Snatches (95/65)
10 Overhead Walking Lunges (95/65)
30 Double Unders (90 Single Unders)

1 set of Max effort linked T2B

**Refer back to April 6th

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