201009 - Throwback Thursday

QOTD - Best compliment you’ve ever received?

WARM UP - 3 Rounds
:30 Plank Hold
5 Down Dog to Cobra
5 Side Planks w/ DB (each side)
5 DB Around your Head (each side)

GAME - Let’s raise some money for the Australia Fires!
FitAid is donating $5 for each video posted of someone doing the #KoalaChallenge!
Should be fun for a good cause!

COACH PREP - Set Up Bands (today should be a tough band kind of day!)
Prep Strict Press

WOD -
A (competitor)
For Time
1 - 2 - 3- 4 - 3 - 2 - 1
Strict Ring MU or Bar MU
3 - 6- 9 - 12 - 9 - 6 - 3
Strict Press 95/65

B (Performance)
1 - 2 - 3 - 4 - 5 - 6- 7 - 8
Strict Pull Ups
8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Strict Press 75/55

C (Health & Fitness )
1 - 2 - 3 - 4 - 5 - 6- 7 - 8
Strict Banded Pull Ups
8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
EB Strict Press

STRENGTH - Fatigued Push Press
4, 4, 4, 4
(These should be fast sets!)