HWY 40 THROWDOWN in Steamboat 2021.
WARM-UP:
6 – 9 – 15 Reps of
Mountain Climbers (R+L=1), Push-Pull, Air Squats
Dynamic Stretch
STRENGTH:
Clean Warm-up
Squat Clean
Athlete’s have 20 minutes to get a 1 Rep Max Squat Clean
Go through the routine you intend to use at the HWY 40 THROWDOWN.
WOD: CAN’T MISS
For Time:
100 Unbroken Single Unders
21 Pull-ups
75 Double Unders 2/1
15 C2B Pull-ups
50 Unbroken Double Unders 2/1
9 Bar Muscle-ups
Time Cap 12 min.
You can’t miss on the singles.
You must do all 100 SINGLES UNBROKEN and then in the 3rd segment the 50 DOUBLES UNBROKEN, if you miss you must start over.
ICING:
Work on your handstand walking. Your going to need it Saturday.
KOT – Reverse Nordic 20 Reps
HWY 40 THROWDOWN INFO
