121117 - Quote of the Week

QOTD - What is a sound that you love?
(Makes your ears smile…?)

WARM UP - 3 Rounds
10 PVC Pass Thrus
10 PVC OH Squats
10 Plate Ground to Overhead to Tricep Ext.
10 Plate Press Out Shrugs

MOBILIZE - Door Jam Delt Smash
Pole Ankle Stretch

COACH PREP - PVC/EB Snatch OH Squat Prep
Set up Dips/Push Ups
3 Practice Rounds of 3 of each

WOD -
(A: Competitor)
AMRAP 5:
10 Snatches 115/75
5 Dips
AMRAP 7:
7 Overhead Squats
7 Push Ups
AMRAP 9:
30 Snatches
30 Dips
30 Overhead Squats
30 Push Ups

(B: Performance)
AMRAP 5:
10 Snatches 75/55
5 Dips
AMRAP 7:
7 Overhead Squats
7 Push Ups
AMRAP 9:
30 Snatches
30 Dips
30 Overhead Squats
30 Push Ups

(C: Fitness)
AMRAP 5:
10 Snatches 45/35 (Hang @ Rx possibly)
5 Banded Dips
AMRAP 7:
7 Overhead Squats (Front Squat possibly)
7 Knee Push Ups
AMRAP 9:
30 Snatches
30 Dips
30 Overhead Squats
30 Push Ups