TORI and MATT
WARM-UP:
2 Rounds of 200m Run, 12/8 Calorie Push Pull, 15 Roll-ups and 5 Strict Pull-ups.
Dynamic Stretch
STRENGTH:
Back Squat / Ring Swing
10+6 (5+6)3 (3+5)3
Work on floating your hips to the rings on the Ring Swings.
WOD: PADDYWAGON
For Time:
5 Rounds
400m Run
21/15 Cal Bike
15 T2B
Athletes can complete each round in any order they wish.
ICING:
HWY 40 THROWDOWN Athletes please do the following.
1. Fill out and Sign the WHC CrossFit waiver. (They are in the office.)
2. If you have not already, Write a Check to Stand Firm CrossFit for $40. (Entry is $80 per team).
3. Look over the information posted in the front room concerning the HWY 40 THROWDOWN.
Get in some Bar Muscle-ups and a little handstand walking.
KOT – Nordic 10 Reps