Check the Whiteboard in front room and sign up for Mayhem on the MuddyAugust 23rd! This will be an awesome partner comp. Bill will pair up teams once we have people signed up.
The WODs for the Highway 40 Throwdown are also posted. Take a look and sign up so we can start to build some teams for our defense of the Golden Kettlebell!
WARM UP
20 Cals on Bike or Rower
3 Rounds
3 Wall Walks
6 Strict Pull Ups
9 Step Ups
Dynamic Stretch
Snatch Warm Up
STRENGTH
3×3 Snatch Balance
4×4 Squat Snatch
WOD
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters
♀ 75 lb
♂ 115 lb
ICING
Sign up for Mayhem on the Muddy (Aug 23) and Highway 40 Throwdown in Steamboat (Sept 13th)
