200921 - Motivation Monday

Hey Fit Fam, Coach LoLo will be out until tomorrow evening because she’s climbing some mountains! VERY capable Coach Britt and Coach Stephen will be covering! Show them some love!

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QOTD - What are you looking forward to in the fall?

WARM UP - 3 Rounds
100m Run
10 Push Press Wallballs
10 Step Downs (each side)
5 Rope Floor Pulls

MOBILIZE - Single Arm Wallball Prayer Stretch Roll Out
Lacrosse Ball Feet Roll Out

COACH PREP - Wallballs (5 Practice Throws)
Rope Climb Foot Work
Box Step Over Foot Work

WOD -
(A: Competitor)
WITH A VEST
AMRAP 20:
100 WB Box Step Over - BUY IN
Then..
1 Rope Climb
10 Squat Hops
100m Run

(B: Performance)
AMRAP 20:
100 WB Box Step Over - BUY IN
Then..
1 Rope Climb
10 Wallballs 20/14
100m Run

(C: Fitness)
AMRAP 20:
100 WB Box Step Over - BUY IN
Then..
3 Scaled Rope Climbs (Floor Pulls/Pull Ups/Sit to Stand)
10 Wallballs 14/10
100m Row

Lauren StensengComment