HWY 40 THROWDOWN CHAMPS and RUNNERS-UP...Can you name the year?
WARM-UP:
3 Rounds of
10/8 Cal Push-pull, 16 Shoulder Touches, 8 Ring Swings
Dynamic Stretch
STRENGTH:
Split Jerk (OTR)
3 Reps EMOM for 5 min.
2 Reps EMOM for 5 min.
Get 2 Heavy singles in the next five minutes.
WOD: FLIP 20
For Time:
5 rounds
400m Run
10 T2B (15 K290)
4 Tire Flips
ICING:
KOT – Nordic 10 Reps
Mobility – Foam Roll