ALLIE and TROUBLE
Warm-up:
Jog 400m
Then 2 rounds of 10 Each w/barbell
Deadlift, Hang Clean, Front Squat, Push Press
Dynamic Stretch
Strength:
Push Press in/ Split Stance (OTR)
10 (5)2 (4)2 (3)2
WOD: THE YIPS
For Time:
3 Rounds
400m Run
21 Overhead Squats (75/55)
21 Toes to Bar
Rest 5 min.
800m Run
42 Overhead Squats (75/55)
42 Toes to Bar
Icing:
KOT – Reverse Step-up 20 Reps
We have until the 20th to formalize teams for the HWY 40 Throwdown. Lets set Tuesday as the last day to sign up for the Throwdown. We need a couple more females to join in, so we can round out some of the teams.
The final cost is $50 per person which gets you a great time and a t-shirt. $33 is the cost if you do not want a t-shirt. Please pay Stand Firm CrossFit as soon as you can and we will write a check for the total amount to CrossFit Steamboat.