191002 - Quote of the Week Wednesday

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QOTD - Most beautiful place you’ve ever seen?

WARM UP -
3 minutes of cardio (:30 easy/:30 hard)
Junk Yard Dog with a partner!
Then…
(With two moderate/light DBs)
Good Morning
Tricep Extention
Renegade Row
Core Stability Walk

MOBILIZE -
Barbell Roll Triceps and Lats
Door Jam Pec Stretch

SKILL WORK -
A (competitive): Find 1RM Weighted Dip .

B & C (Performance/Fitness):
20 Shoot Thrus
40 Skull Crushers 35/25

COACH PREP -
Review scaling options
Practice deadlift form and warm up to WOD weight

WOD - GOAL = 5 rounds on the first and 30 burpees on the second!

A (Competitive):
AMRAP 8:
8 Ring Dips
8 Deadlifts 185/155
Rest 2 minutes
AMRAP 3:
Max Bar Facing Burpees

B (Performance):
AMRAP 8:
8 Ring Dips
8 Deadlifts 165/135
Rest 2 minutes
AMRAP 3:
Max Lateral Burpees (jumping)

C (Fitness/Health):
AMRAP 8:
8 Bench/Banded Dips
8 Deadlifts (8 Unbroken)
Rest 2 minutes
AMRAP 3:
Max Lateral Burpees (stepping)