201006 - Quote of the Week

QOTD - What is something you’d love to add to your daily/weekly routine?

WARM UP - 
2 Rounds (together)
5 Hydrant to Donkey Kick
5 Drinking Birds
5 Suitcase Deadlifts

MOBILIZE - Banded Leg Crossover

STRENGTH - 1RM DEADLIFT
6EB, 3, 3, 2, 2, 1, 1, 1…

COACH PREP - Review Movements and Perform a Practice Round of 3

WOD -
(A: Competitor)
For Time
3 Rounds
9 Russian KB Swings 70/55
9 Sit Ups
9 Shoulder to Overhead 95/65
9 Lateral Burpees

(B: Performance)
For Time
3 Rounds
9 Russian KB Swings 55/35
9 Sit Ups
9 Shoulder to Overhead 75/55
9 Lateral Burpees

(C: Fitness)
For Time
3 Rounds
9 Russian KB Swings
9 Sit Ups
9 Shoulder to Overhead 45/35
9 Lateral Burpees