BRUCE
WARM-UP:
9-15-21 Reps of
Air Squat, KB Swing, KB SDLHP
Dynamic Stretch
STRENGTH:
Deadlift
THROWDOWN participants (3/60)3 (2/70)3 (1/80)3
Non THROWDOWN participants (5/60)3 (4/70)3 (3/80)3
WOD: CLIPPED WINGS
For Time
W/Partner
4 Rounds
2 100m SandBag Carry 100/60
8 pts of Rope Climb – Legless (4pt)/Regular (2pt)/Sled Pull (1pt)
6 Angel Press 50/35
ICING:
Your 1% in 2 min.
KOT – Reverse Step-ups 20 Reps
Deadhang – 90 Secs.
HWY 40 THROWDOWN participants, please indicate when, (the time of day), you want to complete the Floater at the Throwdown. You can see your heat times at the Linsfit website by clicking HERE, then click on Results. Sign-up on the sheet posted on the whiteboard in the front room. Cal will then get you signed up when he get to the registration at 7 am on Saturday morning.
All entry fees have been paid Stand Firm CrossFit, so if you have not yet paid for your entry, please get your $40 to Cal as soon as possible.
Several teams have yet to sign-up on the whiteboard as to what segment each team member is going to do for event 4 the RUN, BIKE, PADDLE. Each team will need a Bike, Helmet, Paddle Board and Life Jacket. If your team needs some equipment we can help but we need to know who you are and what you need.