200617 - Quote of the Week

QOTD - Best birthday you’ve ever had?

WARM UP - 
:30 each
Banded Pull Aparts
Banded Weighted Press Outs
Banded Inch Worms

MOBILIZE - Banded Foam Roller Wall Stretch

STRENGTH -
EB Press - Push Press - Push Jerk
EMOM 9:
3 Push Jerk
(increase in weight)

COACH PREP - De-load Bar and perform 5 of each “break” movement

WOD -
(A: Competitor) WEIGHT VESTED
100 Strict Press 75/55
(each break results in one round of:
3 push ups
6 air squats
9 sit ups)

(B: Performance)
90 Strict Press 75/55
(each break results in one round of:
3 push ups
6 air squats
9 sit ups)

(C: Fitness)
90 Strict Press - EB or 75 @ Rx instead
(each break results in one round of:
3 push ups
6 air squats
9 sit ups)