200107 - CONGRATS to our Decemburpee WINNERS!

CONGRATS to our “Decemburpee Challenge” winners!
Kelly, Lily, Haiven, and Carolynn did over 2,800 burpees last month…just for fun!
Enjoy your gift cards to local businesses ladies! You definitely earned it!

QOTD - Favorite kind of soup?

WARM UP - 
2 Rounds
:20 of each
Arm Circles
Arm Swings
DB Floor Z-Press
DB Chest Fly
DB Push Ups

MOBILIZE - Chest Rollover Stretch

STRENGTH - 1RM Bench Press
6EB, 3, 3, 2, 2, 1, 1…

COACH PREP - Review the movements
Perform 2 Rounds of 4 w/o DB then 2 Rounds of 4 w/ DB

WOD -
(A: Competitor)
EMOM 12:
1 - DB Push Ups 50/40
2 - DB Box Step Overs
3 - Rest

(B: Performance)
EMOM 12:
1 - DB Push Ups 45/35
2 - DB Box Step Overs
3 - Rest

(C: Fitness)
EMOM 12:
1 - DB Push Ups 35/25
2 - DB Box Step Overs
3 - Rest