The best Saturday of the summer is going to be July 23rd. Partner up and then sign-up for the 8th HWY 40 Throwdown. If you have questions see Cal.
WARM-UP:
2 Rounds Row 500m, Clean Warm-up.
Dynamic Stretch
STRENGTH:
Clean Segment Pull 3 Reps EMOM for 5 Min.
Tall Clean 2 Reps EMOM for 5 min.
Squat Clean 2 reps EMOM for 5 min.
WOD: PENTA BJCJ
For Time:
5 rounds
10 Burpee Box Jump Over 24/20
6 Clean and Jerk 135/95
Rest 1 min.
ICING:
10 min. of
3 Wallwalks odd min / 2 Bar Muscle-ups even min.