Monday 5/8/17:

WE MADE IT! HAPPY ONE MONTH ANNIVERSARY STARBOARD CROSSFIT!

WOD | MONDAY | 05.08.2017

W/U CONDITIONING:

• tabata max effort air bike

• tabata active air squat

• additional w/u coach's choice

STRENGTH: WEEK 3 DAY 1

maintain good form.

• back squat: 5x6 at 60%, 65%, 70%, 75%, 80%

• deadlifts: 5×6 at 60%, 65%, 70%, 75%, 80%

NOTE: if you do not have an established 1RM, take this time to find it.

METCON:

10min AMRAP:

• max reps KB swings 55/35

• 200m run every time the KB stops swinging

(EXTRA CREDIT: go heavy KB 70/55)

POST WOD ACCESSORY:

• 50 pull-ups

• 100 weighted sit ups (using weight on chest or behind head)

(EXTRA CREDIT: medball GHD sit-ups)

- Post results to comments.

#WOD