190121 - Motivation Monday

? of the DAY - If you had to participate in an eating contest, what would you want the food to be?

WARM UP - 2 min. cardio device or running lengths
Grab a 15# plate (See video below for whole warm up)
Trunk Twists
Lumberjack chops
Rainbow Archs
Press Overhead
Tricep Press
Plate on Back Good Morning
Squats

MOBILIZE - Dead Hang from Bar (shoulder shrugs)
Door Jam Chest Stretch
Door Jam Front Rack Stretch

COACH PREP -
EB Front Squat (Bottom Hold)
EB Press (Top Hold)
EB Thrusters (Rebound from the top)
Prep weights for WOD

One round of practice with:
2 Front Squats
2 Push Press
4 Thrusters

WOD -
AMRAP 10:
5 Front Squats 105/75
5 Push Press
10 Thrusters

GOALS OF THE WOD -
1) >5 Rounds! (That’s 2 minutes per round! Plenty of time!)
2) Full depth and full extension EVERY TIME!

COOL DOWN - Accumulate 20 thread the needles (10 each side)