190626 - Quote of the Week Wednesday

Strongman tonight at 6:30pm!!! Let’s pull some trucks and move some heavy sh*t!

Think of yourself a year from now! What do you want? A new car, a job you love, a CrossFit skill, a road race under your belt, a trip planned, or a consistent meal prep routine? If that’s what you want, now is the time to get on it! If you always put it off until tomorrow…tomorrow becomes a year from now and you don’t have what you want! Now is the the best time to start!

QOTD - Crumple or fold?

WARM-UP
FISHING GAME! Woop woop!
Burpees:
0 – 500: 10
501 – 1000: 5
1000 – 1500: 3
1500+:  1
THEN 2 ROUNDS:
X Burpees
10 wallball box step ups
10 wall balls (20/14)

MOBILIZATION
Couch Stretch
PVC Pass Thrus
PVC Front Rack Stretch

SKILL
Every 30 seconds for 4 minutes
3 Box Heel Taps on one side

COACH PREP
Thruster prep:
EB front squat
EB press
EB thruster

Box jump practice (4 jumps)

WOD - “RAHOI”
AMRAP 12:
12 box jumps (24/20)
6 thruster (95/65)
6 bar-facing burpees

Goals: Aim for 6 rounds (2 min/round)