200108 - FYF! :)

QOTD - Weekend plans?

WARM UP - Row :30 @ start and between movements
20 Air Squats
20 EB Strict Press
10 Strict Pull Ups

MOBILIZE -
PVC Flow
Pass Thrus
Around the World
Chest Opener
Gandalf
Good Morning

COACH PREP - Review movements and perform practice round of 5 of each

WOD -
(A: Competitor)
AMRAP 20:
(10 of each then add 5 each round)
Wallballs 30/20
Calorie Row
Chest to Bar Pull Ups
Deadlifts 185/125

(B: Performance)
AMRAP 20:
(10 of each then add 5 each round)
Wallballs 20/14
Calorie Row
Pull Ups
Deadlifts 135/95

(C: Fitness)
AMRAP 20:
(10 of each then add 5 each round)
Wallballs 14/10
Calorie Row
Banded Pull Ups
Deadlifts 115/85