200810 - Motivation Monday

QOTD - What is something that makes you really happy?

WARM UP - To end of drive and back:
Jog
Farmer Carry
One Down/One Overhead
Switch
Front Rack
Overhead

3 Rounds (w/ light DB)
6 DB Hang C&J
6 DB Snatches

MOBILIZE - DB Med Ball OH Stretch/Chest Stretch

COACH PREP - Review Pistols and Dips

WOD -
(A: Competitor)
Every 4 minutes for 16 minutes
20 Pistols
5 Ring MU
Round 1 - MAX DB SA Alt. Hang Clean & Press 45/25
Round 2 - MAX DB SA Alt. Hang Snatch
Round 3 - MAX DB SA Alt. Hang Clean & Press
Round 4 - MAX DB SA Alt. Hang Snatch

(B: Performance)
Every 4 minutes for 16 minutes
12 Pistols
12 Ring Dips
Round 1 - MAX DB SA Alt. Hang Clean & Press 45/35
Round 2 - MAX DB SA Alt. Hang Snatch
Round 3 - MAX DB SA Alt. Hang Clean & Press
Round 4 - MAX DB SA Alt. Hang Snatch

(C: Fitness)
Every 4 minutes for 16 minutes
12 Weighted Step Ups or Ball Sit/Stands
12 Banded Ring Dips
Round 1 - MAX DB SA Alt. Hang Clean & Press 35/25
Round 2 - MAX DB SA Alt. Hang Snatch
Round 3 - MAX DB SA Alt. Hang Clean & Press
Round 4 - MAX DB SA Alt. Hang Snatch