MATT
WARM-UP:
800m Run
Dynamic Stretch
STRENGTH:
Double Bounce Front Squat (OTG)
3/30 2/35. 1/40
3/35. 2/40 1/45
3/40 2/45. 1/50
WOD: TAKE IT HIGHER
For Time:
25 OH Squat 50% 1RM
25 Stick Sit-ups
5 Rope climbs
20 OH Squat 50% 1RM
20 Stick Sit-ups
4 Rope climbs
15 OH Squat 50% 1RM
15 Stick Sit-ups
3 Rope climbs
10 OH Squat 50% 1RM
10 Stick Sit-ups
2 Rope climbs
ICING:
Your 1% in 2 min.
KOT – Reverse step-ups 20 reps each leg.
Deadhang from the rings for 90 seconds.
Here is a look at the HWY 40 Throwdown site. Note the Hockey Arena (green dot), Lake, and the area where riding and running may take place.