191007 - Motivation Monday - Open Starts SATURDAY!!!

IMG_6058.JPG
Screen Shot 2019-10-07 at 5.18.54 AM.png
Screen Shot 2019-10-07 at 5.18.39 AM.png
Screen Shot 2019-10-07 at 5.18.47 AM.png

QOTD - Favorite Fall Treat?

WARM UP -
2 Rounds
250m Run
10 Squats
10 Lunges
10 DB Press (Left & Right)

MOBILIZE -
Banded Overhead Stretch
Banded Side Hip

COACH PREP -
Review DB Complex and warm up to WOD weight
Set up rowers

WOD -

15 minutes w/ a partner
20 Rounds
(Single Arm - One then the other)
1 DB Snatch
1 OH Squat
2 OH Lunges
1 DB Snatch
1 OH Squat
2 OH Lunges
(Switch)
In remaining time...
Row for Calories
SCORE = Calories
GOAL = 75 Calories

BUY OUT - 50 Box Step Overs (Weighted if possible)