210714 - Quote of the Week

QOTD - Where would you like to go on vacation next?

WARM UP - DB Flow
Deadlift
Curl
Press

MOBILIZE - PVC Good Morning
PVC Gandalf Stretch

STRENGTH - Every 3 minutes for 18 minutes
3 Deadlift
3 Push Press (from the rack)
Increase both in weight each round

COACH PREP - Practice HS Work
Kicking Up
Freestanding Hold
Wall Walks

WOD -
(A: Competitor)
AMRAP 12:
3 - 6 - 9 - 12 …
Deficit Handstand Push Up
10 - 20 - 30 - 40 …
Jump Lunges
(AND/OR Wear a weight vest)

(B: Performance)
AMRAP 12:
3 - 6 - 9 - 12 …
Handstand Push Up
10 - 20 - 30 - 40 …
Jump Lunges

(C: Fitness) 
AMRAP 12:
3 - 6 - 9 - 12 …
Wall or Box Handstand Push Up
10 - 20 - 30 - 40 …
Walking Lunges