200930 - Quote of the Week Wednesday

QOTD - Coolest hotel you’ve ever stayed at?

WARM UP - “ROWLING GAME”
Then…
3 Rounds
10 Front Raises
10 Lateral Raises
10 Strict Press
(With VERY light DB)

MOBILIZE - Delt Lacrosse Ball Roll
”Bear on a Tree” Shoulder Roll

COACH PREP - Demo Burpee Pull Ups

WOD -
(A: Competitor)
3 Rounds
AMRAP 5:
(1 minute rest between)
200m Row
20 Single Arm DB Push Jerk 45/35
10 Burpee Chest to Bar Pull Ups

(B: Performance)
3 Rounds
AMRAP 5:
(1 minute rest between)
200m Row
20 Single Arm DB Push Press 35/25
10 Burpee Pull Ups

(C: Fitness)
3 Rounds
AMRAP 5:
(1 minute rest between)
200m Row
20 Single Arm DB Push Press 25/15
10 Burpee Jumping Pull Ups