210416 - FYF

QOTD - Weekend plans?

WARM UP - 
4 Rounds
2 Hanging Leg Raises
4 Push-Ups
6 Squats

MOBILIZE - 5 Minutes to FREE MOBILIZE

COACH PREP - Review each movement and standard
Practice EB Clean and Jerks
Then…
Athletes perform 4 of each movement

WOD - "Wirtz” - HERO WOD
(A: Competitor) / (B: Performance)
AMRAP 20:
7 Burpee Box Jump Overs
7 Clean and Jerks 135/95
7 Toes to Bar
7 Kettlebell Swings 70/55
7 Push-Ups

(C: Fitness)
AMRAP 20:
7 Burpee Box Jump Overs
7 Clean and Jerks 115/75 OR 95/65
7 Knees to Chest
7 Kettlebell Swings 55/35
7 Push-Ups