200219 - Quote of the Week

QOTD - Favorite childhood pet?

WARM UP - 30 Calories of Cardio
EMOM 8:
M1 - Chest Rollover Stretch
M4 - Knee Pull Rollover Stretch
M3 - Squat Hops
M4 - Arm Circles

COACH PREP - Free Mobilize and Kipping Practice
Warm up to Thruster weight
Practice Round of 2 of each

WOD -
A (Competitor)
”Bergeron Beep Test”
EMOM (as long as possible)
7 Thrusters 75/55
7 Pull Ups
7 Burpees

B (Performance)
”Bergeron Beep Test”
EMOM (as long as possible)
7 Thrusters 75/55
7 Pull Ups
7 Burpees

C (Health & Fitness)
”Bergeron Beep Test”
EMOM (as long as possible)
7 Thrusters 45/35
7 Jumping Pull Ups
7 Burpees

STRENGTH -
Work up to Heavy 5 Front Squat rerack and immediately go into max back squats!
Heavy 3 Front Squat rerack and immediately go into max back squats!
Heavy 1 Front Squat rerack and immediately go into max back squats!