210305 - FYF

QOTD - Weekend Plans?

WARM UP - 3 Rounds
5 Deadlifts (build weight in each round)
5 WB Squats
5 Anchored Leg Raises
20 Plank Shoulder Taps

MOBILIZE - 6 Minutes of Free Mobility

COACH PREP - Review Standards of Each Mvt.
Perform Practice Round of 4 of each with WOD weights/skills

WOD - HERO WOD “TYRANT 22”
This hero workout is dedicated to Sergeant First Class Kristoffer B. Domeij, 75th Ranger Regiment, US Army, who was killed in action by an Improvised Explosive Device in the Kandahar Province of Afghanistan on October 22, 2011.⁣

(A: Competitor) / (B: Performance)
AMRAP 22:
22 Deadlifts 275/185
22 Wallballs 20/14
22 Toes to Bar
22 Hand Release Push Ups

(C: Fitness)
AMRAP 22:
22 Deadlifts 275/185
22 Wallballs 20/14
22 Toes to Bar
22 Hand Release Push Ups