THROWDOWN Time
Throwdown teams………please complete the following tasks this week !!!!!
1. Create and write on the whiteboard your OFFICIAL TEAM NAME.
2. Indicate what division your team is going to compete in, RX or Scaled.
3. Indicate next to your name on the whiteboard, the size you want for your t-shirt.
4. Place in an envelope your team’s entry fee, ($100 dollars), and give it to Tami.
I must submit your team name, individual names, the division you are going to compete in and your entry fee to Steamboat CrossFit by the 4th. That is next Monday, so we need to have all this accomplished by the end of the day FRIDAY!!!
Motivational Quote of the Week, “Strong people don’t put others down. They lift them up.” Rich Froning
Warm-up, (15min): Run or Row 800m then 2 rounds of 15 KB Swings, 15 Goblet Squats. Dynamic Stretch
Strength, (15 min.): Deadlift
5 Sprints
2 or 3 Warm-up sets
5/75 3/85 1+/95
WOD: PJBDAY
18 min AMRAP
45 Double Unders 2/1
45 KB Swing 45/35
45 Burpee
45 Calorie Row
Icing: 2 min Dragon ES, 2 min Lizard ES