1775 is awesome. Wait….you still have 55 minutes to go!!!!
WARM-UP:
800m Run
Dynamic Stretch
STRENGTH:
Back Squat WAVE
5/60 4/65 3/70
5/65 4/70 3/75
5/70 4/75 3/80
WOD: LONG HAUL
For Time:
3 Rounds
200m KB Farmers Carry (R1 70/40)(R2 90/50)(R3 110/70)
15 Thruster 95/65
15 GHD Sit-ups
Athletes can start in any position but then stay in order.
ICING:
Your 1% in 2min.
KOT – Nordic 10 Reps
Deadhang for 90 seconds.
Crossover practice.
Bar muscle-up practice.
We are 1 month away from the HWY 40 THROWDOWN. Time to get teams set and to start focusing on the movements we will be required to do. This might just be the best HWY 40 THROWDOWN ever. If you want to participate but need a team you are like many others. Put your name on the board so we can match you up. In order to defend the “GOLDEN KETTLEBELL”, we need to fill all the divisions and age groups. Everyone is critical to our success.