200928 - Motivation Monday

QOTD - What in your life is making you really happy?

WARM UP - 100m Farmers Carry (DB/KB)
10 Deadlifts
10 Overhead Reach to Toe Touch
200m Farmers Carry (DB/KB)
10 Deadlifts
10 Overhead Reach to Toe Touch

MOBILIZE - Barbell Roll Forearms (until everyone is done)
Banded Leg CrossOver
Side Hip

STRENGTH -
1 minute pinch plate hold
:30 Dead Hang
:30 Open Close

COACH PREP - Review Russian Swings/T2B/Deadlift Form
Work up to WOD weight

WOD -
(A: Competitor)
EMOM 16:
Min. 1 - 3 to 5 Bar MU
Min. 2 - 15 Deadlifts 185/135
Min. 3 - 20 Russian KB Swings 70/55
Min. 4 - Rest

(B: Performance)
EMOM 16:
Min. 1 - 10 Toes to Bar
Min. 2 - 15 Deadlifts 135/95
Min. 3 - 20 Russian KB Swings 55/35
Min. 4 - Rest

(C: Fitness)
EMOM 16:
Min. 1 - 15 Knee Raises
Min. 2 - 15 Deadlifts 115/75
Min. 3 - 20 Russian KB Swings 35/25
Min. 4 - Rest