201130 - Motivation Monday

QOTD - What are you grateful for?

WARM UP - 
200m Run Then…
2 Rounds (Mobilize in Between)
:20 Jump Roping Between each movement
12 Single Arm Front Squat (each side) 25/15
12 Bird Dog Banded Pulls (each side)
12 Overhead DB Lunge (each side)
12 Side Plank Overhead Pulls (each side)
Then.. 200m Run

MOBILIZE - Banded Pass Thrus
Squat Therapy against the Pole

COACH PREP - 3 Practice Rounds of 3 of each

WOD -
(A: Competitor)
AMRAP 12:
60 Double Unders
16 Single Arm DB Thrusters (Right side) 45/35
16 Single Arm DB Thrusters (Left side)
Rest 4 Minutes
600m Run BUY-OUT for time!

(B: Performance)
AMRAP 12:
48 Double Unders
12 Single Arm DB Thrusters (Right side) 45/35
12 Single Arm DB Thrusters (Left side)
Rest 4 Minutes
600m Run BUY-OUT for time!

(C: Fitness)
AMRAP 12:
100 singles
12 Single Arm DB Thrusters (Right side) 35/25
12 Single Arm DB Thrusters (Left side)
Rest 4 Minutes
600m Run BUY-OUT for time!