201026 - Motivation Monday

QOTD - What is your favorite thing to shop for?

WARM UP - 
(30 Plate Hops or Step Offs b/w sets)
15 Plate Around Your Head
15 Plate G2O to Tricep Ext.
15 Lunging Plate Twist
15 Plate Rainbows
Then…
4 sets of 4 strict pull ups

COACH PREP - Demo Movements
Light Round of 6 of each
WOD Weight Round of 3 of each

WOD -
(A: Competitor)
EMOM 8:
1 - 16 DB Jerks 45/35
2 - 16 Pull Ups
3 - Max Devil Press
4 - Rest

(B: Performance)
EMOM 8:
1 - 12 DB Jerks 45/35
2 - 12 Pull Ups
3 - Max Devil Press
4 - Rest

(C: Fitness)
EMOM 8:
1 - 12 DB Jerks 35/25
2 - 12 Banded Pull Ups
3 - Max Devil Press (or burpee + single arm DB snatch)
4 - Rest

STRENGTH - STRENGTH (after WOD)
Strict Press from the Floor
3, 3, 3, 2, 2, 1, 1