201218 - FYF - Hero WOD "Oscar"

QOTD - Weekend plans?

WARM UP - AMRAP 6:
12 Jumping Jacks
12 Mountain Climbers
6 Plate Ground to Overhead 25/15
6 Burpee to Plate
6 Plate Sit Ups

MOBILIZE - Banded Chest Opener
Banded Pass Thrus

COACH PREP - Review Movements
2 Practice Rounds of 3 of each

WOD -
(A: Competitor) / (B: Performance)
AMRAP 23:
9 Devil Press 35/25
20 Alt. DB Lunges
9 DB Push Press
20 Ab Mat Sit Ups

(C: Fitness)
AMRAP 23:
9 Devil Press 25/15
20 Alt. DB Lunges
9 DB Push Press
20 Ab Mat Sit Ups