211004 - Motivation Monday

BREADFEST is Saturday, October 16th from 9am to 11am!
Your TO DO list for this event:
1) Mark your calendar!
2) This is a partner workout so find a gluten loving friend!
3) Create a hilarious bread themed team name!
4) Grab a costume (preference on white T-shirt decorated with a black permanent marker)
5) Come bready to WOD hard and get your weekend dose of gluten goodness!

QOTD - Weekend highlights?

WARM UP - (About 20 seconds each)
Arm Circles
Shoulder Circles
Hip Circles
Knee Circles
Ankle Circles
Then…
5 Lunges (same side)
5 Lunges (other side)
10 Gorilla Squats
10 Air Squats

MOBILIZE - Side Hip

STRENGTH - 3RM Thruster (FROM THE RACK)
15 minutes to build in sets of 3

COACH PREP - Review HSPU and set up Back Squat Weights/ Squat Racks

WOD -
(A: Competitor)
AMRAP 6:
12 Back Squats 135/95
6 Handstand Push Ups
Rest 2 minutes
AMRAP 4:
12 Back Squats 185/125
6 Handstand Push Ups

(B: Performance)
AMRAP 6:
12 Back Squats 95/65
6 Handstand Push Ups
Rest 2 minutes
AMRAP 4:
12 Back Squats 135/95
6 Handstand Push Ups

(C: Fitness)
AMRAP 6:
12 Back Squats 75/55
6 Handstand Push Ups
Rest 2 minutes
AMRAP 4:
12 Back Squats 115/75
6 Handstand Push Ups