210429 - Throwback Thursday

QOTD - Where did you vacation often as a child?

WARM UP - 
6 - 5 - 4 - 3 - 2 - 1
Burpees
Curtsey Lunges (each side)
Banded Overhead Press

MOBILIZE - Couch Stretch
Wall Ankle Stretch

STRENGTH - Back Squat
Build to 75% in sets of 2
Then… 4x2
Deload to 50%
Then… EMOM 10:
5 Back Squats

COACH PREP - Set up Barbells for Burpees
Practice Round of 2 of each

WOD -
(A: Competitor)
AMRAP 9:
3 - 6 - 9 - 12 …
Thrusters 135/95
Bar Facing Burpees

(B: Performance)
AMRAP 9:
3 - 6 - 9 - 12 …
Thrusters 95/65
Bar Facing Burpees

(C: Fitness)
AMRAP 9:
3 - 6 - 9 - 12 …
Thrusters 75/55
Bar Facing Burpees