201021 - Quote of the Week

QOTD- One of the best pieces of advice you’ve ever received?

WARM UP - 2 rounds

20 pulsing lunges each side

20 banded supinated pulls

20 bicycle crunches

then

Pigeon Stretch until everyone is done!

COACH PREP -

:20 on/:20 stretch

Bulgarian Split Squat/Sprinter

Seated Alt. V-Up/Baby Back Bend

Glute Bridge/4 Stretch

WOD -
(A: Competitor)

with a vest

:30 on/:30 off

squats

chin ups

jump lunges

v-ups

(B: Performance)

:30 on/:30 off

squats

chin ups

jump lunges

v-ups

(C: Fitness)

:30 on/:30 off

squats

Banded chin ups

Stepping lunges

Half v-ups