210208 - Motivation Monday

QOTD - What is something that you’re scared of?

WARM UP - 
:30 Plate Hops
:30 Ground to Overhead
:30 Overhead Lunges
:30 Tricep Extensions
:30 Plate around Your Head

MOBILIZE - Ring Walk Throughs and Deep Sumo Squats

COACH PREP - Double Under Practice (Hops / Penguin Hops / Single-Double / Double)
10 Jumping Ring Dips then Set up and perform 5 Ring Dips
With a light weight practice DB Snatch with Lunges then @ WOD weight

WOD -
(A: Competitor)
Every 3 minutes for 15 minutes
50 Double Unders
5 Ring MU (or 15 Ring Dips)
Max DB Snatch - Lunge - Lunge
50/40

(B: Performance)
Every 3 minutes for 15 minutes
35 Double Unders
10 Ring Dips
Max DB Snatch - Lunge - Lunge
45/35

(C: Fitness)
Every 3 minutes for 15 minutes
70 Single Unders
10 Banded Ring Dips (or bench dips)
Max DB Snatch - Lunge - Lunge
35/25

STRENGTH -
5 Rounds
5 Bulgarian Split Squats (each leg)
10 Lateral to Front Raise