201102 - Motivation Monday

QOTD - What’s your favorite Halloween costume you saw this year?

(xx:30) WARM UP - AMRAP 4:
10 Banded Side Steps
10 Banded Squats
10 Banded Plank Kick Backs
10 Banded Supermans

(xx:40) MOBILIZE - Pole Rhomboid Pull
Pole Cossack Squats
Pole Squat Therapy

(xx:45) STRENGTH -
Back Squat
(Tempo to Typical)
We will be doing 4 sets of 3 with a 3 sec. down/3 sec. hold/3 sec. up THEN 6 normal reps
10EB, 3-6, 3-6, 3-6, 3-6

(xx:05) COACH PREP - Reduce weight and practice thrusters and box jumps

(xx:15) WOD -
(A: Competitor)
AMRAP 11:
11 Thrusters 135/95
11 Box Jump Overs 30/24

(B: Performance)
AMRAP 11:
11 Thrusters 115/75
11 Box Jump Overs 24/20

(C: Fitness)
AMRAP 11:
11 Thrusters 95/65
11 Box Step Overs (20 inch)