200713 - Motivation Monday

QOTD - Best part of weekend?

WARM UP - Jog
High Knees
Butt Kickers
Carioca
Skipping
Squat Hop
Broad Jump
Drinking Bird to Lunge

MOBILIZE - Hip Flexor Foam Roller Stretch
Foam Roller Open Book Stretch

SKILL - Rope Climbs
Foot Lock 5 Attempts and 10 Banded Hip Flexor Curls

COACH PREP - Barbell Warm Up for FR Lunge and DL

WOD -
SCORE = TOTAL TIME
GOAL = Under 10 minutes!

(A: Competitor)
FOR TIME
2 Rounds
2 Rope Climbs
20 Front Rack Lunges 135/95
then…
2 Rounds
2 Rope Climbs
20 Deadlifts 185/145

(B: Performance)
FOR TIME
2 Rounds
2 Rope Climbs
20 Front Rack Lunges 95/65
then…
2 Rounds
2 Rope Climbs
20 Deadlifts 135/95

(C: Fitness)
FOR TIME
2 Rounds
2 Rope Climbs
20 Front Rack Lunges 75/55
then…
2 Rounds
2 Rope Climbs
20 Deadlifts 125/95