210604 - FYF - Quarantine WOD brought to the Gym!

Remember the days of quarantine where we had to workout in our living rooms and garages!? I posted videos (like the one below) each day and we did the WODs through Zoom. Let’s take today to be incredibly grateful for how far we’ve come in the last year! We’ve got more overall freedom, we don’t have to wear masks, we get to be in the gym together, we can high five, we can be within 6 feet of each other, and we get to use full equipment during workouts!
SO THANKFUL TODAY! :)

QOTD - Weekend Plans?
(Brought back the question of the day… hooray!)

WARM UP - AMRAP 5:
10 Good Mornings
10 Alt. Knee Raises
10 Box Step Ups
5 Burpees

MOBILIZE - Leg Cross Over Stretch
Weighted Frog Stretch

COACH PREP - 4 of each movement
Get a board/paper to right your score!

WOD -
(A: Competitor)
Every 4 minutes for 28 minutes
7 Deadlifts 255/185
17 Push Ups
4 Bar MU
MAX Burpee Box Jumps

(B: Performance)
Every 4 minutes for 28 minutes
7 Deadlifts 225/155
17 Push Ups
7 Toes to Bar
MAX Burpee Box Jumps 24/20

(C: Fitness)
Every 4 minutes for 28 minutes
7 Deadlifts 185/125
17 Knee Push Ups
7 Hanging Knee Raises (or Ab Mat Sit Ups)
MAX Burpee Box Step Ups 20”