191023 - Quote of the Week Wednesday

QOTD - Have you ever broken a bone?

WARM UP - 3 Minutes of cardio
Then… (with a single DB)
10 Push Ups with alternating row
10 Windmills
10 Sumo Squats

MOBILIZE - Door Jam Stretches
and lacrosse ball delt smash

STRENGTH - Bench Press
5, 5, 5, 5
The commas mean that we are building over four sets of five

COACH PREP - 4 Reps of each movement
Adjust weights and groups as needed

WOD -
2 Minutes per round
2 Minutes of rest between each
(Each round begins with 15/12 calories on the rower)
Round #1 - Max Evil Wheels
(A) 115/85 (B) 95/65 (C) 75/55 or lighter
Round #2 - Max Bench Press
Round #3 - Max Sumo Deadlift High Pull

This is meant to be light! These should be fast and furious reps with no rest until the time is up! Each rest should recover you enough to go just as hard on the next set!