201109 - Motivation Monday

QOTD - What are you thankful for today?

WARM UP - 
1 Minute of Plank
then…
12 Banded Dislocates
12 Banded Pull Downs
12 Banded High Pulls and Ext. Rotations and Presses (right)
12 Banded High Pulls and Ext. Rotations and Presses (left)
12 Core Pull Aways (each side)

STRENGTH -
Push Press
4, 4, 2, 2, 2, 2

COACH PREP - Bar Kip Warm Ups
Snatches
Perform 2 Practice Rounds of:
3 Toes to Bar
3 DB Snatches
6 Ab Mat Sit Ups

WOD - GOAL = 14 Min. & CAP @ 18 Min.
Programming this after Murph is a way to work on our grip strength! After a very forearm taxing workout, we’re going to hit it hard again to push our muscles just a little further in hopes to build that dang grip!
(A: Competitor)
FOR TIME
10-9-8-7-6-5-4-3-2-1
Bar Muscle Ups
DB Alternating Snatches 50/35

(B: Performance)
FOR TIME
10-9-8-7-6-5-4-3-2-1
Toes to Bar
DB Alternating Snatches 45/35
(10 Ab Mat Sit Ups b/w rounds)

(C: Fitness)
FOR TIME
10-9-8-7-6-5-4-3-2-1
Knee Raises
DB Alternating Snatches 35/25
(10 Ab Mat Sit Ups b/w rounds)