190828 - Quote of the Week

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? of the DAY - Favorite sauce?

WARM UP -
10 lengths of the gym with
2 burpees on one side
4 squats on the other side
Then
10 pull-ups
(Set up spot for workout!)

MOBBILIZE -
Z Sit
Banded Leg Stretch

STRENGTH -
Back Squat
10EB, 5 @ midweight, 5 @ midweight,
4x4 @ 80%

COACH PREP -
Front Squats
Strict Press
Thruster

WOD -
“Bergeron Beep Test”
EMOM 7:
7 Thrusters 95/65
7 Pull Ups
7 Burpees
GOAL OF THE WOD - To PR and/or get to the 7th minute!

COOL DOWN -
Mobilize!!!