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Workout

03/18/2021

"Things turn out best for the people who make the best of the way things turn out." - John Wooden This isn't about optimism. This is about opportunity. Urban Meyer coined the equation "Event + Response = Outcome." A simple three-word phrase that speaks to the power of choice. When an event take place, we will have a moment in time where we will make a mental choice. To soak in the pity of loss, or to take action in the moment of opportunity. The event does not change; but the outcome, based on our response, dramatically can. We are always in control. We just need to take it.

Warm-up

See Coaches Board

OPEN 21.2 "PRE-GAME" (No Measure)

At 50% intensity (warm-up pace):

Part A:
3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)

Part B:
3 Rounds:
5 Strict Toes to Bar
10 Russian KB Swings
20 Air Squats

Part C:
3 Rounds:
30 Forward, in place, lunges (15 each leg)
15 AbMat Sit-Ups

Part D:
1 Round:
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

1 Round:
5 Muscle Snatches
5 Behind the Neck Push Presses
5 Overhead Squats
5 Snatch Balances
5 High Hang Squat Snatches

Part E:
3:00-5:00 Light Monostructural (Bike, Row, Ski, or Run)

This is an optional primer for tomorrows OPEN WOD
"Warm-Up Like" intensity, passing through common range of motion that will help us move better tomorrow.
Goal: leave the gym better than when you walked in. That means we must control intesity, and choose an appropriate amont of volume in the rounds above.

Part D is at empty Barbell or very light weight!!

Want to see some of these movements in action? Check out our .