191010 - Quote of the Week Wednesday

QOTD - A movement you hope will be in the Open?

WARM UP - 2 Rounds
4 Burpees
8 EB Front Squats
8 EB Press
8 EB Thrusters
3 Strict Pull Ups or Ring Rows

MOBILIZE - Plate Squat Complex

COACH PREP - Review each movement

WOD - For Time
A (Competitive)
15-10-5
Squat Cleans 155.105
Chest to Bar
Rest 5 Minutes
21-15-9
Wallballs 30/20
Burpees

B (Performance)
15-10-5
Squat Cleans 135/95
Pull Ups
Rest 5 Minutes
21-15-9
Wallballs 20/14
Burpees

C (Health/Fitness)
15-10-5
Squat Cleans 155.105
Scaled Pull Up (Banded/Ring Row)
Rest 5 Minutes
21-15-9
Wallballs 14/10
Burpees

BUY OUT - Mobilize Shoulders
Chest Roll Over
LaCrosse Ball Hell
4 Way Bands
Trap Smash