210414 - Quote of the Week

“The day you plant the seed is not the day you eat the fruit.”
Don’t forget that a harvest doesn’t sprout overnight. It takes the act of planting a seed, watering the fields, protecting the crops, and tending to the land. Take the first step in a goal and then continue to foster that goal with all of your efforts BUT also be PATIENT! Good things and big goals take time to grow and develop! Hard work will pay off if you let it.

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QOTD - Reality/Competition TV show you’ve watched and enjoyed?

WARM UP - 
Arm Swings
Arm Circles
Lunge to Box Step Up
Plate IYTs
Heel Elevated Squats
Heel Elevated PVC OH Squats

STRENGTH - Overhead Squat
4, 4, 3, 3, 2, 2, 1, 1

COACH PREP - Practice Bringing Bar Up for Lunges

WOD -
(A: Competitor)
AMRAP 15:
50 Front Rack Box Step-Ups
then…
20 Overhead Lunges 115/75
10 Lateral Burpees

(B: Performance)
AMRAP 15:
100 Box Step-Ups
then…
20 Overhead Lunges 95/65
10 Lateral Burpees

(C: Fitness)
AMRAP 15:
100 Box Step-Ups
then…
20 Overhead Lunges 75/55 OR EB
10 Lateral Burpees