210210 - Quote of the Week

QOTD - What originally got you interested in your current career?

WARM UP - 3 Rounds
6 Lateral Leg Lifts to Donkey Kicks
6 Wallball Squats
6 Squat Hops
6 Supermans (Back Ext.)

MOBILIZE - Side Hip
Banded External Hip

COACH PREP - Build to thruster weight

WOD -
(A: Competitor)
(AMRAP 4:) x 3 with 1 minute rest between
8 Wallballs 20/14
8 Thrusters
Round 1 - 135/95
Round 2 - 115/75
Round 3 - 95/65

(B: Performance)
(AMRAP 4:) x 3 with 1 minute rest between
8 Wallballs 20/14
8 Thrusters
Round 1 - 115/75
Round 2 - 95/65
Round 3 - 75/55

(C: Fitness)
(AMRAP 4:) x 3 with 1 minute rest between
8 Wallballs 14/10
8 Thrusters
Round 1 - 95/65
Round 2 - 75/55
Round 3 - EB

STRENGTH - Back Squat
3 x 10 @ 70%
10 x 3 @ 90%