201230 - Quote of the Week

QOTD - What’s your favorite snack?

WARM UP - 
48 Jumping Jacks
THEN….
AMRAP 6:
24 Jump Ropes
6 Hang Curl to Press to Extension
6 Alternating V-Ups
6 Rope Knee Raises

MOBILIZE - Overhead Reach Stretch
Foam Roll Shoulders with Plate Overhead Lift

COACH PREP - Foot Lock Work (Legless Work for A)
Practice Round
1 Rope Climb
6 DB Single Arm Alt. Hang C&J
6 Ab Mat Sit Ups
6 Double Unders

WOD -
(A: Competitor)
AMRAP 14:
1 Legless Rope Climb
12 DB Single Arm Alt. Hang C&J 50/40
24 Ab Mat Sit Ups
48 Double Unders

(B: Performance)
AMRAP 14:
2 Rope Climbs
12 DB Single Arm Alt. Hang C&J 45/35
24 Ab Mat Sit Ups
48 Double Unders

(C: Fitness)
AMRAP 14:
6 Scaled Rope Climbs
12 DB Single Arm Alt. Hang C&J 35/25
24 Ab Mat Sit Ups
100 Single Unders

BUY OUT -
4 Rounds
6 Penguin Dips (each side)
6 Russian Twists
6 Row to Kick Back