190701 - Motivation Monday - "Practice"

190701  MONDAY 

QOTD -  Favorite Gummy Bear Flavor?

WARM-UP
Bear Crawl race down
Medicine Ball Plank Race Back

Winning Team 5 Burpees
Losing Team 10 Burpees

Then 10 Ring Rows or 5 strict pull ups

MOBILIZATION
4 Way Banded Shoulders
Banded OH Chest Opener

SKILL
Penguin Jump [No Rope]
E30S4M
15 DU Hops

COACH PREP
Review Jumping Pullups
Kipping Practice 
Plyo Pushups + Scaling options

WOD - Fran Lost Her Barbell
27 - 21 – 15 – 9 – 6 – 3 
PLYO Pushups (45, 25 Plate)
PULL-UPS

Goal: Large / Unbroken Sets 
(Under 12 minutes)