200129 - Quote of the Week

It’s easy to tell everyone that we want something or that we are going to do something and the implementation of that thing is the hard part! If you say you’re going to do something, DO IT! Make s**t happen! Do the dang thing! :)

QOTD - Who is someone inspiring you right now?

WARM UP - 200m Run/Row/Ski
2 Rounds (with a partner)
10 Med Ball Cluster Toss
10 Med Ball Side Toss (each side)
10 Med Ball Sit Ups
10 Med Ball Seated Tricep Toss

COACH PREP - Clean and Jerk Prep
Work your way up to 10lb. heavier than the heaviest weight in the WOD that you will use!

WOD -
A (Competitor)
AMRAP 4:
4 Clean & Jerk 95/65
8 Front Rack Lunges
Rest 1 minute
AMRAP 4:
4 Clean & Jerk 125/95
8 Front Rack Lunges
Rest 1 minute
AMRAP 4:
4 Clean & Jerk 155/125
8 Front Rack Lunges

B (Performance)
AMRAP 4:
4 Clean & Jerk 75/55
8 Front Rack Lunges
Rest 1 minute
AMRAP 4:
4 Clean & Jerk 95/65
8 Front Rack Lunges
Rest 1 minute
AMRAP 4:
4 Clean & Jerk 125/95
8 Front Rack Lunges

C (Health & Fitness)
AMRAP 4:
4 Clean & Jerk 45/35
8 Front Rack Lunges
Rest 1 minute
AMRAP 4:
4 Clean & Jerk 75/55
8 Front Rack Lunges
Rest 1 minute
AMRAP 4:
4 Clean & Jerk 95/65
8 Front Rack Lunges

CASH OUT - 4 Rounds
12 Wall Ball Toss Crunches
12 Banded Flutter Kicks
12 Momma Bear Front Raise (each side)