WARM-UP:
Row 1 K Progressively Faster
Dynamic Stretch
STRENGTH:
Deadlift WAVE
5/50 4/55 3/60
5/55 4/60 3/65
5/60 4/65 3/70
WOD: CATCH THE BUS
For Time:
6 Rounds
15 Stick Sit-ups
50m Sprint
5 Angel Press 50/35
ICING:
Your 1% in 2 min.
KOT – Reverse Step-ups off Slant Board 20 Reps each Leg.
Deadhang for 90 Seconds.
Get your HWY 40 TEAM signed up on the sheet in the front room. We have a number of people that need a team or need teammates. We need to send in our entries along with money by the 20th of July. This event is going to be a lot of fun.