Pride Throw Down

Bring out your competitive spirit and raise funds for vital care for our LGBTQ+ community!

This is a functional fitness partner competition designed to test your strength, stamina, weightlifting, jump rope skills, and teamwork!

The competition will feature two workout events, run in heats. Each team will be assigned a judge to help uphold movement and workout standards throughout the event.

We are also looking for 20 volunteers to help make the event successful! Volunteer opportunities include:

• Judging
• Athlete Check-In
• Data Entry
• Set-Up
• Breakdown & Cleanup

Volunteer Sign-Up: https://forms.gle/3coVuzKkCHZvVbrF8

EVENT SCHEDULE
8:00 AM – 8:45 AM - Athlete Check-In
9:00 AM - Workout #1 Briefing for Athletes & Judges
9:15 AM - Workout #1 Begins
(Beginner teams first, followed by Intermediate, then Advanced/Rx teams)
11:15 AM - Final Heat of Workout #1
11:30 AM - Workout #2 Briefing for Athletes & Judges
11:45 AM - Workout #2 Begins
(Beginner teams first, followed by Intermediate, then Advanced/Rx teams)
1:45 PM - Final Heat of Workout #2
2:00 PM - Podium Ceremony

ADDITIONAL INFORMATION

• Registration closes Sunday, June 14, at 11:59 PM, or sooner if capacity is reached (50 teams).
• Specific heat times and additional details will be emailed on June 19.

WORKOUT DETAILS

WOD A – Advanced/Rx
For Time:

• 150 DB Snatches (50/35) — share work as desired
• 50 Synchro Burpees

One partner may only perform DB Snatches while the other partner hangs from the bar.

WOD A – Intermediate
For Time:

• 150 DB Snatches (35/20) — share work as desired
• 50 Synchro Burpees

One partner may only perform DB Snatches while the other partner hangs from the bar.

WOD A – Beginner
For Time:

• 120 DB Snatches (25/15) — share work as desired
• 30 Synchro Burpees

One partner may only perform DB Snatches while the other partner hangs from the bar.

WOD B – Advanced/Rx
10-Minute AMRAP (Relay Style):

• 10 Box Jump Overs (24/20")
• 5 Shoulder-to-Overhead (155/105)

Then:
2-Minute Max Rep Crossovers
(Each partner must complete at least 10 reps)

WOD B – Intermediate
10-Minute AMRAP (Relay Style):

• 10 Box Jump Overs (24/20")
• 5 Shoulder-to-Overhead (115/75)

Then:
2-Minute Max Rep Crossovers
(Each partner must complete at least 2 reps)

WOD B – Beginner
10-Minute AMRAP (Relay Style):

• 10 Box Jump or Step Overs (20/20")
• 10 Double Dumbbell Shoulder-to-Overhead (25/15)

Then:
2-Minute Max Rep Crossovers
(Each partner must complete at least 2 reps)