Throwdown teams……..please get your team names on the paper on the whiteboard and your t-shirt sizes. Don’t leave it up to me to size your shirt. The deadline to get this accomplished is Saturday.
Warm-up: Jog 400m. then 2 rounds of Basic BBWU 10 each of Deadlift, Hang Clean, Front Squat, Push Press w/BB. Dynamic Stretch
Strength: Thrusters
5 Reps EMOM for 8 min.
Change/Add weight 3x’s over the course of the 8 min.
Challenge yourself here. In other words get heavy quickly.
WOD: THE PLOW
For Time:
100m KB Front Rack Carry 35/25
21 Thrusters 95/65
100m KB Front Rack Carry 35/25
15 Thrusters 115/85
100m KB Front Rack Carry 35/25
9 Thrusters 135/95
100m. KB Front Rack Carry 35/25
Icing: Accumulate 30′ of handstand walking.