210825 - Quote of the Week

QOTD - What do you put on popcorn?

WARM UP - Station Style
Sandbag Deadlift + Clean
Landmine Sit Up Press
Hammer Tire Smash
Banded L-Sit Pull Downs
THEN…
10 Tempo Deadlifts (5 down, 5 hold, 5 up)

MOBILIZE - Banded Leg Crossover

STRENGTH - Deadlift
3x3 @ 50%
3x2 @ 60%
2x2 @ 70%
2x2 @ 75%
6X1 @ 80%

COACH PREP - Decide which strength/skill movements you’ll do for this WOD
Practice each for a couple of reps

WOD - Interval Strength
:30 on/:30 off x 12 alternating rounds
Strict Pull Ups (Turn into Chin-Ups or Bar MU if needed)
Evil Wheels (Turn into GHD if needed)