201207 - Motivation Monday

QOTD - What is on your gift wish list?

WARM UP (xx:35) -
100m Run
10 Plate Overhead Press
10 EB Press
10 Supinated Grip Bent Over Row
(REPEAT)

MOBILIZE (xx:40)
Green Band Chest Opener Stretch

COACH PREP (xx:45)
Review each movment
(Get first weight on the bar)

WOD - (xx:50)
(A: Competitor)
5 Minutes x 6 Rounds
200m Run
12 Plate Ground to Overhead 35/45
6 Strict L-Sit Chin-Ups
2 Push Press
(Increasing weight each round)

(B: Performance)
5 Minutes x 6 Rounds
200m Run
12 Plate Ground to Overhead 25/35
6 Strict Chin-Ups
2 Push Press
(Increasing weight each round)

(C: Fitness)
5 Minutes x 6 Rounds
100m Run
12 Plate Ground to Overhead 25/15
6 Self Assisted Chin-Ups
2 Push Press
(Increasing weight each round)