Reminder to all HWY 40 Throwdown particpants, the two preliminary, (at home), workouts need to be completed by the 13th, which is next Friday.
If you plan on spending the Friday night before the Throwdown in Craig, several people have made reservations at the Best Western, 970.824.9282.
Warm-up: 1/2 Tabata: G2OH w/plate, Mountain Climbers, Hollow Rocks. Dynamic Stretch
Strength: Bar Dips / Rope Climb Practice
(10)5 Bar Dips w/weight
Spend some time between sets working on your rope climb.
WOD: SLAM DUNK
15 min. AMRAP
200 Meter Run
15 Slam Balls (30/20)
3 Rope Climbs
Thanks CFNE for this WOD
Icing: 5 ft. of HS walking EMOM for 10 min. Add some pressure and see if you do better.