200106 - Motivation Monday

QOTD - One word to describe what you want from 2020?

WARM UP - 2 minutes of cardio
Then… EMOM 9:
M1 - 10 Squats + 5 Med Ball Cleans
M2 - :45 Dead Hang
M3 - 5 DB Thrusters + 5 DB Sots Press

MOBILIZE - Lacrosse Ball Knee Floss

COACH PREP - Review wallball form and breathing

WOD -
A (competitive)
For Time
100 Wallballs 20/14
<15 Burpees per break>

B (Performance)
For Time
75 Wallballs 20/14
<15 Burpees per break>

C (Health & Fitness)
For Time
75 Wallballs 14/10 OR 60 Wallballs 20/14
<10 Burpees per break>

(Strength) CASH OUT -
Pause Front Squats
3, 3, 3, 3