CHAD
Warm-up:
Jog or Row 1K
Dynamic Stretch
Strength:
Front Squat
10 (5/60)2 (4/70)2 (3/80)2
WOD: SINKHOLE
For time:
50 Bar Facing Burpees
50 Pull-ups
Start with, and on the minute perform 2 Thrusters 135/95
Athletes can break up the burpees and Pull-ups as needed.
18 min. Time Cap
Icing:
KOT – VMO Squat – 15 Reps
If you want in on the HWY 40 Throwdown, today is the last day to sign up. Check out the teams on the board in the box. Teams, please indicate your division > RX, Scaled or Novice. Also each team needs a name by Friday. Get your entry fee in by Friday as well.