210323 - Quote of the Week

QOTD - Memory at a museum?

WARM UP - :30 each
Jump Roping (slow/fast)
Down Dog with Leg Lift (right/left)
Mountain Pose (right/left)
Russian KB Swings (right/left)
KB Single Leg Deadlift (right/left)

MOBILIZE - Banded Hamstring Stretch

STRENGTH - Romanian Single Leg Deadlifts
(with a barbell)
6 Sets of 6 each side - Building in Weight

COACH PREP - Foot Lock Practice

WOD - GOAL = Under 10 minutes
CAP @ 15 minutes
(A: Competitor)
FOR TIME
21 - 15 - 9 - 5
Deadlift 225/155
40 - 40 - 40 - 40
Double Unders
(2 Rope Climbs between rounds)

(B: Performance)
FOR TIME
21 - 15 - 9 - 5
Deadlift 185/125
42 - 30 - 18 - 10
Double Unders
(2 Rope Climbs between rounds)

(C: Fitness)
FOR TIME
21 - 15 - 9 - 5
Deadlift 135/95
42 - 30 - 18 - 10
Single Unders
(8 Scaled Rope Climbs between rounds)