K8E
Warm-up: Coaches Choice
Strength: Back Squat / Ring Swing
10+6 (5+6)3 (3+5)3
Work on floating your hips to the rings on the Ring Swings.
WOD: PADDYWAGON
For Time:
5 Rounds
400m Run
21/15 Cal Bike
15 T2B
Athletes can complete each round in any order they wish.
Icing: 3 min. Saddle, 2 min. Seal
Highway 40 Throwdown Athletes please do the following before Friday.
1. Fill out and Sign the WHC CrossFit waiver. (They are in the office.)
2.Write a Check to Stand Firm CrossFit for $35. (Entry is $70 per team). We will write a single check for all our participants.
3. Formulate a Name for Your Team.
4. Note what sized T-Shirt you want.