190821 - Quote of the Week Wednesday

? of the DAY - Best meal of the day?

WARM UP - 200m run/row/ski
2 Rounds
10 fence step overs
10 tuck jumps
10 push ups

MOBILIZE - Banded Overhead Stretch

STRENGTH - Strict Press
10EB first and an in between weight
3x7 @ 60% of your 1RM

COACH PREP - Practice high box jumps!

WOD -
AMRAP 4:
4 Box Jumps 30/24
8 Strict Pull Ups
Rest 2 Minutes
4 Rounds for Time
2 Box Jumps 30/24
4 Strict Pull Ups

The score in the system is only the the rounds for time! Use the first 4 minutes to get the hang of the box jumps!

COOL DOWN - 200m jog