Today we complete the last of the preliminary HWY 40 THROWDOWN workouts.
Don’t let anyone tell you different, this is going to be a fun one.
Warm-up (15 min.): Row 500m. 1/2 Tabata KB Swings, Situps, Air squats. Dynamic Stretch
Strength (15 Min.): Warm-up the movements contained in the WOD.
WOD: HWY 40 THROWDOWN 16.3
Submitted by Stand Firm CrossFit
With a partner for total reps over a 20 minute time span.
Follow this sequence. Partners alternate through each couplet completing the 21-15-9.
Both partners are working but neither can advance until the other is finished with his/her portion of the couplet.
Your score is the total reps completed as a team.
You can add reps to your score by doing simultaneous burpees,
(hands must hit the ground at the sametime at the start of the burpee),
once you have each finished the 21-15-9 reps of a given couplet.
The standards and weights for the movements as they apply to Level 1, 2 and 3 are posted at the box.
5 Minute AMRAP
21-15-9
Dead lift
Box jump
Then
Burpees w/time remaining
15 Second Rest
5 Minute AMRAP
21-15-9
Wallball
T2B
Then
Burpees w/time remaining
15 Second Rest
5 Minute AMRAP
21-15-9
Lateral Jumps
S2OH
Then
Burpees w/time remaining
15 Second Rest
5 Minute AMRAP
21-15-9
SDHP
Front Squat
Then
Burpees w/ time remaining
Icing: Mobility…You will need it.