210804 - Quote of the Week

QOTD - What’s your comfort food?

WARM UP - AMRAP 5:
10 WB Squat to Partner
10 WB Shoves
10 WB Under Over Hand Offs
10 WB Seated Twists

MOBILIZE - Thread the Needle
Tricep Barbell Roll

STRENGTH - "Bear Complex"
3 Rounds
A "Bear" is a..
power clean
to front squat
to push press (or thruster)
to back squat
to push press (or thruster)
to front rack.
Each bear complex consists of an UNBROKEN set of 7 "Bears"

COACH PREP - 2 x Practice Rounds of 3 of each

WOD -
(A: Competitor)
AMRAP 7:
15 Wallballs 20/14
15 Hang Cleans 95/65

(B: Performance)
AMRAP 7:
20 Wallballs 20/14
20 Hang Cleans 75/55

(C: Fitness)
AMRAP 7:
20 Wallballs 14/10
20 Hang Cleans 55/35