191209 - Motivation Monday - Adopt a Family!

Let’s give back this season! The tree is all set up and ready to go for our adopt-a-family! Grab an ornament and buy a fun gift for our mother and daughter family! Bring it to the gym unwrapped and I’ll drop all of our gifts to Denver on Sunday! They will be so happy to feel the love from us on Christmas!

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QOTD - Favorite holiday activity?

WARM UP - with a partner (one rowing and one doing the movement - then switch)
Round 1: 15 I, Y, T’s with 5/2.5
Round 2: 15 Plate Ground to Overhead 15/25
Round 3: 15 Kneeling KB Press (each side)
Round 4: 15 PVC Clean Grip Overhead Squats
(Place your heels on plates if needing lift)

COACH PREP -
Review Jerk form (both split and push)
EMOM 6:
3 Push Jerks w/ 5 second pause
1 Split Jerk w/ 5 second pause

WOD - For Time w/ a partner
100 Calorie Row
100 Jerks 135/95
100 Calorie Row
(Split evenly!)