TEAM STAND FIRM
Congratulations to everyone who took part in the Highway 40 Throwdown this past Saturday. As a Box we finished in 2nd place again for the 4th year in a row. Next year the “Golden Kettlebell” will be ours. Pictured below are Nina, Shelby and Kristin “Shrug Life” who won the women’s RX Division and Nate, Mark, and Danny, “Amrappers Delight” who place 2nd in the mens RX Division. All the Stand Firm athletes worked their butts off all day. It was awesome to watch. Thanks guys for the effort that you put forth.
Warm-up, (15min): 2 rounds of 100 Clicks, 20 Shoulder Touches, 15 Air Squaqts. Dynamic Stretch
Strength, (15 min.): OH Squat
2 Warm-up sets then
6/65 5/75 5/85
WOD: MIND ERASER
4 Rounds for time:
25 Burpee on Plate
25 OH Walking Lunge 45/25
400m Run
20 min. Time Cap
Icing: Couch Stretch 2 min. Low Dragon 2 min. ES