Megan, Natalia and Marissa
Warm-up:
KB Warm-up 2 rounds
Dynamic Stretch
Strength:
Pendley Row
10 (5)3 10
Scaled Division Participants use the weight you will need on Saturday. (75/55)
WOD: HWY 40 THROWDOWN PRACTICE
Today we will practice up-coming Throwdown Workouts. Look over the 3 workouts and pick some portion of them to Practice.
For Example, Each athlete needs to do one of the three couplets in Workout 1. Pick one and do it for time. Determine what you favor doing on Saturday.
For Workout 2 you might want to practice the Squat, Strict Press and Deadlift weights that are required. Determine what your strength is so you know what you want to do on Saturday.
For Workout 3 you will want to practice going from Double Unders to Burpee Box Jump Overs. This is a bite sketchy on the achillies. I would step off the box initially. Practice some ski erg as well. Get in 30 or 40 calories.
For Scaled and Novice participants you need to look over the movements and the requirements. Ask questions and practice all the movements. For example you will need to know what a kipping ring row is.
Icing:
KOT – VMO Squat with 35/25 DB – 15 Reps