201209 - Quote of the Week

QOTD - What’s your favorite candle smell?

WARM UP - 
30 Jumping Jacks
then…
with 5/2.5 plates
Dumbos
IYT
High Pull
Skiers
Anchored Rotation

MOBILIZE - Door Jam Delt Smash

COACH PREP - Review Movements
DIPS: Stabilization
SWINGS: Hinge
SDHP: High Elbows

WOD -
(A: Competitor)
AMRAP 15:
(E3MOM - 3 Ring Muscle Ups)
30 Russian KB Swings 70/55
30 Sumo Deadlift High Pulls

(B: Performance)
AMRAP 15:
(E3MOM - 10 Ring Dips)
30 Russian KB Swings 55/35
30 Sumo Deadlift High Pulls

(C: Fitness)
AMRAP 15:
(E3MOM - 10 Banded Ring Dips or Parallette Dips)
30 Russian KB Swings 35/25
30 Sumo Deadlift High Pulls

STRENGTH -
TEMPO Deadlifts
5, 5, 5
(5/5/5)