200311 - Quote of the Week

Our goals are basically plants…really complicated plants. They’re going to need sunshine, love, food, water, shelter from storms, and attention to grow. Each time you start a new project or objective, think about it as planting that seed! You need to not only allow all of the above, but also be patient! It takes time for good things to grow!

QOTD - Live in ONLY snow or ONLY above 100 degrees?

WARM UP - AMRAP 8:
200m Run/Row/Ski
10 PVC Pass Thrus
10 PVC OH Squats

MOBILIZE - Banded PVC Sots Press

STRENGTH - PVC/EB Snatch Prep
EMOM 6:
High Pull + Power Snatch + 2 Overhead Squats
(Goal is to get heavier than what you’ll use in the WOD)

WOD -
A (Competitor)
For Time
4 Rounds
12 Overhead Squats 115/85
400m Run

B (Performance)
For Time
4 Rounds
14 Overhead Squats 105/75
200m Run

C (Health & Fitness)
For Time
4 Rounds
14 Overhead Squats 75/55
100m Run