200115 - Quote of the week Wednesday

QOTD - A habit you wish you had?

WARM UP - 15 Calories of Cardio
Banded Side Stepping
Banded Squats

MOBILIZE -
Open Book
Side Hip (internal/external)
Roll out ankles and feet

STRENGTH - Back Squat
10EB
(work your way up to the set of 5)
5 - 5 (about 65%)
3 - 3 (about 80%)
1 - 1 (about 90%)

COACH PREP -
Front Squat
Press
Thruster
Burpee

WOD -
A & B (Competitor & Performance)
Death by
Thrusters 75/55
Burpees
(EMOM format - One thruster and one burpee in the first minute! Two thrusters and two burpees in the second minute! Go until you CAN’T or WON’T!)

C (Health & Fitness)
Death by
Thrusters 45/35
Jump Back Burpees
(EMOM format - One thruster and one burpee in the first minute! Two thrusters and two burpees in the second minute! Go until you CAN’T or WON’T!)

GOAL OF THE WOD - 7 ROUNDS! We are preparing to do the “Bergeron Beep Test” in the next month or two which consists of 7 thrusters (at this weight), 7 pull ups, and 7 burpees ALL IN A MINUTE for as long as you can! It’s TOUGH! But I’d love to see people PR on it when we retest that benchmark! If you can get 7 today, you’re getting closer to that goal!