200302 - Motivation Monday

QOTD: Favorite Pandora/Spotify station? 

Warm – up: 
2 Rounds
20 DU/40 Singles
10 Drinking Birds
10 PVC Pass Thru Walking Lunges
10 Mini Banded Wall Glute Bridges

Coach Prep: 
DL Form
Build up to DL weight (5, 5, 5)
Review Wall Ball form

WOD:
5 Rounds
30 Double Unders
20 Wallballs
10 Deadlifts

A  (Competitor):
5 Rounds
30 DU
20 Heavy WB 30/20
10 Deadlifts @ 1.5x BW

B (Performance):
5 Rounds
30 DUs
20 WB 20/14
10 Deadlifts @ BW

C ( Health & Fitness):
5 Rounds
60 Singles
20 WB 14/10
10 Deadlifts @ 75% BW

GOAL = 15 mins

BUY OUT
3 Rounds
20 Russian Twists with DB
20 Glute Bridges with DL Bar (95/65)