210811 - Quote of the Week Wednesday

QOTD - Your favorite card game?

WARM UP - Banded Pass Thrus
Banded Press
Banded Pull Aparts

STRENGTH - Strength - Strict Press
3 Rounds
5 @ 50%
3 @ 75%
1 @ 90%
(20 push ups after each round)

COACH PREP - Review each station
Practice round of :20 each

WOD -
EMOM 12:
(:45 work and :15 transition)
1 - Dips
2 - Heavy Russian Swings
3 - DB Bench Press
4 - Sandbag Over Shoulder