201007 - Quote of the Week Wednesday

QOTD - Favorite Breakfast?

WARM UP - 50 Jumping Jacks
2 minutes of DU practice
then..
:30 of each
Glute Bridges
Squat Hops
Drinking Birds (each side)

MOBILIZE - 4 Stretch
Forward Fold

STRENGTH - Deadlift Form
Every 90 seconds for 9 minutes
3 Deadlifts
(Build to workout weight by the 4th round then above for next two)

WOD -
(A: Competitor)
3 Minutes x 3
(1 Minute Rest b/w)
15 Deadlifts 285/185
30 Double Unders
MAX Wallballs 30/20

(B: Performance)
3 Minutes x 3
(1 Minute Rest b/w)
15 Deadlifts 225/155
30 Double Unders
MAX Wallballs 20/14

(C: Fitness)
3 Minutes x 3
(1 Minute Rest b/w)
15 Deadlifts 185/115
60 Single Unders
MAX Wallballs 14/10