210823 - Monday Motivation

QOTD - Weekend highlights?

WARM UP - 3 Rounds
6 Plank Wallball Walk Overs
6 WB Tricep Ext.
6 Wallball Push Press
:30 DU Practice

MOBILIZE - Shoulder Foam Roll w/ Red Band

STRENGTH - Strict Press
Build to 60% then go MAX Effort Reps
Build to 75% then go MAX Effort Reps
Build to 95% then go MAX Effort Reps
(Add them all together for a max rep score)

COACH PREP - Review each movement and perform practice round of 4 of each

WOD -
(A: Competitor)
AMRAP 14:
4 Shoulder to Overhead (from the rack) 135/95
8 Handstand Push Ups
16 Wallballs
32 Double Unders

(B: Performance)
AMRAP 14:
4 Shoulder to Overhead (from the rack) 135/95
8 Push Ups
16 Wallballs
32 Double Unders

(C: Fitness)
AMRAP 14:
4 Shoulder to Overhead (from the rack) 115/75
8 Knee Push Ups
16 Wallballs 14/10
80 Singles