210223 - Quote of the Week

QOTD - What was the last thing that made you smile super big?

WARM UP - 
20 Calorie Row
Then… 2 Rounds
6 Seated Strict Press
6 Bar Sit Ups
6 L-Sit Raises

MOBILIZE - Lat Foam Roll
Shoulder Up the Wall Roll

STRENGTH -
Tempo Push Press
Tempo is 3/X/3/6
2X3 @ 80%, 90%, 100%

COACH PREP - Review DB C&J

WOD -
(A: Competitor) / (B: Performance)
WOD - Open 18.1
AMRAP 20:
8 Toes to Bar
10 Hang SA DB Hang C&J 50/35
14/12 Calorie Row

(C: Fitness)
WOD - Open 18.1
AMRAP 20:
8 Hanging Knee Raises
10 Hang SA DB Hang C&J 35/20
14/12 Calorie Row