200110 - FYF

QOTD - Weekend plans?

WARM UP - w/ a partner
AMRAP 6:
Partner #1 - Row
Partner #2 - 6 goblet squats/6 Box Step Ups/3 Push Ups

MOBILIZE - Partner Front Squat Elbow Rise
(Partner front squats and other partner helps keep elbows high! Be careful not to choke them out or knock them over.)

COACH PREP - EB Clean Prep
Fast Elbows
Squat Drop
Elbows + Squat Drop
EB Clean Pull (legs only)
Squat Clean (hold squat for 3 sec)

WOD -
A (competitor)
WOD - w/ a partner
AMRAP 20:
2,400m Row (split evenly but however you'd like)
then...
2 Squat Cleans 175/125
4 Box Jumps 30/24
6 Hand Stand Push Ups
(Switch partners each movement - Each person that finishes the push-ups should flip a chip for a round complete!)

B (Performance)
WOD -
w/ a partner
AMRAP 20:
2,400m Row (split evenly but however you'd like)
then...
2 Squat Cleans 135/95
4 Box Jumps 30/24
6 Hand Release Push Ups
(Switch partners each movement)

C (Health & Fitness)
WOD -
w/ a partner
AMRAP 20:
2,400m Row (split evenly but however you'd like)
then...
2 Squat Cleans 115/75
4 Box Jumps 20/16
6 Hand Release Push Ups
(Switch partners each movement)