210308 - Motivation Monday

QOTD - Where is your go-to warm weather hang spot?

WARM UP - 200m Jog then…
30 Sprinters
Z-Sit Switch
30 Sprinters
Goblet Squats
30 Sprinters
KB Figure 8’s (around the legs)

MOBILIZE - Feet Roll Out (Take shoes off and roll out the arch of your foot and toes)
Knee Cap Release (Lay on tummy, put ball above knee cap, open and close leg)

COACH PREP - Rope Climb Foot Work
Practice Russian Swings

WOD -
(A: Competitor)
AMRAP 16:
2 Rope Climbs (or 1 Legless)
16 Russian KB Swings 70/55
16 Air Squats
200m Run

(B: Performance)
AMRAP 16:
1 Rope Climb
16 Russian KB Swings 55/35
16 Air Squats
200m Run

(C: Fitness)
AMRAP 16:
4 Floor Pulls/Lock to Stand OR 8 Knee Raises
16 Russian KB Swings 35/25
16 Air Squats
100m Run