200610 - Quote of the Week

QOTD - Funniest person you know?

WARM UP - 3 Rounds
100m Run
10 Goblet Squats
10 Russian Twists

MOBILIZE - Side Hip
Gorilla Squats

COACH PREP - Review WOD
5-8 minutes to build backsquat weight on bar and deload

WOD -
(A: Competitor)
5 Minutes x 3 Rounds
(1 min. rest b/w)
23/20 Calorie Row
20 Sit Ups
Max Back Squats
Round 1 - 135/95
Round 2 - 185/125
Round 3 - 215/175

(B: Performance)
5 Minutes x 3 Rounds
(1 min. rest b/w)
23/20 Calorie Row
20 Sit Ups
Max Back Squats
Round 1 - 135/95
Round 2 - 185/125
Round 3 - 215/175

(C: Fitness)
5 Minutes x 3 Rounds
(1 min. rest b/w)
23/20 Calorie Row
20 Sit Ups
Max Back Squats
Round 1 - 95/65
Round 2 - 115/75
Round 3 - 135/95