HWY 40 Throwdown participants we will get one of the WOD,s in this week.
All three workouts will be posted in the gym as of Tuesday morning.
If you still want to get in please do.
Even if you cannot make the competition in Steamboat on the 10th, get in on the 1st three workouts and get a t-shirt.
Be sure to bring in your entry fee of $20 as soon as possible.
Warm-up: Row 1000m, 20 Wallball, 20 KB Swing. Dynamic Stretch
Strength: Back Squat
L1: 3@70% 3@80% 3+@90%
L2: Minus 10%
L3: WAW
WOD: DECK OF CARDS
For Time:
In teams of two go through a deck of cards alternating work for each card turned over.
Only one person working at a time.
Except for the jump rope element.
(Scale by going in a group of three.)
Ace = 11 reps
Face Card = 10 reps
For all other cards reps equal face value.
Hearts-Burpee
Clubs-Knees to Elbow
Diamonds-Slamball 40/30
Spades-Box Jumps
Joker-Both athletes complete 50 Double Unders each. 3/1
Time Cap 30 Min.
Icing: Enjoy you Labor Day