210127 - Quote of the Week

QOTD - Someone you admire for their talent/skill?

WARM UP - 
AMRAP 6:
12 Banded Lunges (for abduction activation)
12 Plate Tricep Extensions
12 Wallball Squats

MOBILIZE - Sprinter Split

COACH PREP -
Dip Supports
Dip Leg Lifts
Dip Negatives
Then…
2 Practice Rounds of 4 of each

WOD -
(A: Competitor)
WOD
AMRAP 12:
(24 DB Lunges @ Minutes 3, 6, and 9) 50/35
12 Wallballs 30/20
12 Strict Dips

(B: Performance)
WOD
AMRAP 12:
(24 DB Lunges @ Minutes 3, 6, and 9) 35/25
16 Wallballs 20/14
12 Dips

(C: Fitness)
WOD
AMRAP 12:
(24 Lunges @ Minutes 3, 6, and 9)
16 Wallballs 14/10
12 Banded Dips or 16 parallette dips

STRENGTH -
8 - 6 - 4 - 2
Back Rack Lunges @ 50% of 1RM Back Squat
Then…
Max Back Squats @ 60%