Here are the sign-ups for SWOLtember showdown on 9/15. You'll just need to let us know your max clean weight for the clean ladder and division choice (Rx or Scaled). Looking forward to it!

A1) Max Box Jump
Sets: 4
Reps: :30 (take 3-5 jumps focusing on max height) 
If you prefer reps over height, do consistent jumps for :30
Load: BW
Tempo: X
Rest: until next minute
***Sub split squats (2 sets each side) for :30)

A2) Double unders
Sets: 4
Reps: :30
Rest: until next minute

Practice stringing together a walk or double under for 5-8 minutes before EMOM

B1) Metcon

4 RFT
400m run (sub 400m bike)
12 Burpees
12 KBS 70/55

C1) Single arm front rack carry
Sets: 3
Reps: 30s
Load: heavy
Tempo: slow
Rest: 45-60s

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