Jump Rope MOM
WARM-UP:
600m Run
2 Rounds of 15 Each
KB Swing, Goblet Squat, Stick Sit-up
Dynamic Stretch
STRENGTH:
Clean Warm-up
Clean Panda Pulls (3)3
Squat Clean 3 (2)2 (1)3
See how much you can clean today.
WOD: FIRE ALARM RUN
For Time:
3 Rounds Bergeron Beep Test
600m Run
3 Rounds Bergeron Beep Test
600m Run
3 Rounds Bergeron Beep Test
1 Round of Bergeron Beep Test:
7 Thrusters 75/55
7 Pull-ups
7 Burpees
ICING:
Your 1% in 2 min.
KOT – Tib Raises with band 20 Reps each leg.
Deadhang for 90 sec.
It’s time to get teams together for the Throwdown.
Put your name on the board and we will match you up.
Click HERE
for a link to information on the HWY 40 Throwdown.