200706 - Motivation Monday

QOTD - Best part of your weekend festivities?

WARM UP - 50m Jog with 50m Zombie Walk x 3
Then..
:30 Inchworms
:30 Z Sits
:30 Alternating Starfish Crunches
:30 Banded Lat Activation
:30 Banded Straight Arm Pull Down

MOBILIZE - Hip Airplanes
Apparatus Hamstring Stretch

COACH PREP - Deadlift form check

STRENGTH - Build to heavier than WOD weight in
Every 90 seconds for 9 minutes (6 rounds):
4 Deadlifts

WOD -
(SCORE = Slowest Round)
(GOAL = 4 minutes or less)

(A: Competitor)
Every 5 minutes for 15 minutes
21 Deadlifts 255/185
15 Lateral Burpees
15 Toes to Bar

(B: Performance)
Every 5 minutes for 15 minutes
21 Deadlifts 225/155
15 Lateral Burpees
9 Toes to Bar

(C: Fitness)
Every 5 minutes for 15 minutes
21 Deadlifts 185/125
15 Lateral Burpees
9 Knee Raises