201116 - Motivation Monday

QOTD - Favorite toast topper?

WARM UP - 20 Calories
Then…
20 Lunges
20 Down Dog Toe Reach
20 EB S2O

MOBILIZE - Prayer Stretch on Bar in Rack

COACH PREP - Press/Push Press/Push Jerk/Split Jerk
Foot Work - 5 EB together

STRENGTH - Split Jerk (from the rack)
Every 90 seconds for 9 minutes - 6 Rounds

WOD -
(A: Competitor)
12 Rounds
17/15 Calories of Cardio
15 Shoulder to Overhead 95/65

(B: Performance)
10 Rounds
14/12 Calories of Cardio
12 Shoulder to Overhead 95/65

(C: Fitness)
10 Rounds
12/10 Calories of Cardio
10 Shoulder to Overhead 95/65 OR 75/55