Time to get a partner and get signed-up for the HWY 40 Throwdown.
WARM-UP:
400m Run
With Barbell 15-9-6 Reps of
Hang Clean > S2OH > Front Squat
STRENGTH:
Ring Dips / Reverse Hyper / Ring Swings
(10+10+10)3
WOD: McNASTY
For time:
With a partner
4 rounds of
P1 400m Row
P2 20 OH Squat 95/65
P2 400m Row
P1 20 OH Squat
McNASTY RUN
For time:
With a partner
4 rounds of
P1 400m Run
P2 20 OH Squat 95/65
P2 400m Run
P1 20 OH Squat
ICING:
Get in 15 ring Swings
KOT – Jefferson Curl 20 Reps
Mobility – Seated Straddle 4 min.
HWY 40 Movemants and Weights
