190703 - Quote of the Week Wednesday

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190703 WEDNESDAY 

QOTD - If You Could Pick Any Animal To Talk, Which Would It Be?

WARM-UP
3 Rounds
100m Farmers carry (55/35)
10 Air Squats
10 Lunges
10 Squat Hops

MOBILIZATION
Calf Foam Roll
Banded Ankle Squat Mobilization
Banded Bully Stretch 

SKILL
2 Minutes Double Under Practice

COACH PREP
Review movements
Row Technique

WOD - 
With a partner 3 Rounds Each
P1: 22 Squat Hops to Bar (6” out of reach)
1 Squat Hop to Dead Hang
Max Dead Hang
P2: Row for Calories
Score: is combined Cals on Rower
Goal:  >150 Calories

Cool Down
Roll out forearms