Here are our entries for the Hwy 40 Throwdown.
Motivational Quote of the Week, “Things turn out best for the people who make the best of the way things turn out.” John Wooden
Warm-up, (15min): 2 Rounds of Partner Wallball , Side Toss, Sit-up (10 Each). Dynamic Stretch
Strength, (15 min.): Front Squat
5/40 5/50 5/60
WOD: RUN N SQUAT
For Time in teams of 3:
1 Mile/1000m/800m Relay Run
45 Back Squats 185/135/105
45 Front Squats 135/85/55
45 OH Squats 95/65/35
Row 1610m/1000m/800m
Once the bar leaves the ground it cannot touch the ground until a 135 Squat Reps are completed.
This includes weight changes.
If the bar does touch the ground the team must Row 30 Calories before continuing with their squats.
Icing: Pigeon 2 Min ES Saddle 2 min.