TAMI
Time to get ready for the HIGHWAY 40 THROWDOWN. Get a team of three together for a super fun day at the Throwdown in Steamboat Springs on the 16th of September. The only details I have are the team size, the date, the location and the Entry Fee, ($100 per team). There is a signup on the board in the gym. If you want to participate and need some help getting paired up let me or Tami know and we will help out.
For a great time sign up !!!!
Motivational Quote of the Week, “What you do TODAY can improve all your TOMORROWS.” Ralph Marston
Warm-up, (15min): 5 min. AMRAP 5 Burpee 10 Air Squat 10 KB Swing Dynamic Stretch
Strength, (15 min.): Weighted Bar Dips
10 5 5 5 5 5
WOD: VEST TRIPLET
4 rounds for time:
Wearing a vest or carry a plate. 20# vest/15 plate
400-meter run
24 squats
12 burpee box jump-overs 24″”
50+ Divisions
3 rounds for time:
Wearing a vest or carry a plate. 14# vest/10 plate
400-meter run
24 squats
12 burpee box jump-overs 24″
Icing: Low Dragon 2 min ES Supine Pigeon 2 min ES