210527 - Throwback Thursday

QOTD - What is your favorite accent to listen to?

WARM UP - DB Prep
5-4-3-2-1
Deadlift
Curl
High Pull
Squat
Press

MOBILIZE - Foam Roll Shoulders and Inner Thigh

COACH PREP - EB of each movement then practice 4 of each with WOD weight

WOD -
(A: Competitor)
AMRAP 17:
7 Sumo Deadlift High Pulls 95/65
7 Thrusters
7 Back Rack Lunges
7 Bent Over Row
- Rest 1 minute -

(B: Performance)
AMRAP 17:
7 Sumo Deadlift High Pulls 75/55
7 Thrusters
7 Back Rack Lunges
7 Bent Over Row
- Rest 1 minute -

(C: Fitness)
AMRAP 17:
7 Sumo Deadlift High Pulls 55/35
7 Thrusters
7 Back Rack Lunges
7 Bent Over Row
- Rest 1 minute -

STRENGTH - Front Squat
2 x 8 @ 40% of BackSquat
2 x 4 @ 50% of BackSquat
2 x 2 @ 60% of BackSquat