190320 - Quote of the Week Wednesday

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When you come to class, you are taking an hour out of your busy day to improve your fitness! Why waste it on poor movement or bad form? Eventually you’ll have to spend extra time later breaking a bad habit! No matter what movement it is…make it count! Use your time wisely by using it correctly!

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WARM UP - w/ a partner
Partner #1 - Row
Partner #2 -
10 Toe Touches
10 Squats
10 Big Arm Swings
(Switch)
Partner #1 - Row
Partner #2 -
10 EB Good Mornings
10 EB Front Squats
10 EB Strict Press

MOBILIZE -
Door Jam (Chest/Front Rack/Ankle)

COACH PREP -
Go over the “Bear Complex”

WOD - w/ a partner
AMRAP 12:
Row 60 calories
then…with remaining time…
Alternating “Bears” 95/65 WITHOUT putting the bar down!
(5 burpee penalty)

1 Bear =
Clean
Front Squat
Press
Back Squat
Press
Front Rack
(Score is total number of “Bears” completed between partners)

COOL DOWN - 20 can cans and 20 scorpions