191016 - Quote of the Week

QOTD - What is something you’re currently obsessed with/really focused on?

WARM UP - 2 Rounds
100m Run
10 DB Floor press
10 DB Thrusters
10 Banded Pallof Press
(Each Side)

Partner Up -
Wallball Sit Ups Cycling
Sandbag Over the Box

SKILL WORK - Handstand Skill Session
EMOM 5:
(A) Deficit Kipping
(B) Strict HSPU with Ab Mat
(C) Kicking up to HS

COACH PREP - Ring Push Ups and Snatch form

WOD -
A (competitive)
4 Rounds for Time
5 Strict HSPU
20 Alt. DB Snatches 50/35
200m Run

B (performance)
4 Rounds for Time
10 Ring Push Ups
14 Alt. DB Snatches 50/35
200m Run

C (fitness)
4 Rounds for Time
10 Push Ups
15 DB Snatches 35/25
200m Run

GOAL OF THE WOD - Less than 16 minutes!