200113 - Motivation Monday

QOTD - Favorite thing to shop for?

WARM UP - Down and Back
Jog x 3
Waiter Walk (each side)
Twisting Lunge
then…3 Rounds
5 Deltas
5 Burpees to Plate
(If you’re done early, do “Plate Around Your Head”)

COACH PREP - Review Movements
Toes to Bar Practice time
(box kipping)

WOD -
A ( competition)
60 OH Plate Lunges 45/35
60 Ab Mat Sit Ups
60 Plate Ground to Overhead
60 Toes to Bar
60 Plate Squats

B (performance)
50 OH Plate Lunges 45/35
50 Ab Mat Sit Ups
50 Plate Ground to Overhead
50 Toes to Bar
50 Plate Squats

C (Health & Fitness)
Same amount of reps at lower weight
OR
Less reps at Rx weight
40 OH Plate Lunges 45/35
40 Ab Mat Sit Ups
40 Plate Ground to Overhead
40 Knees to Chest
40 Plate Squats

CASH OUT - w/ a light medball
3 Rounds
10 Figure 8s
10 Momma Bear Reaches (each side)
10 Medball Dragon Flags