Wednesday 4/19/17:

W/U CONDITIONING:

4RFT:

• 30sec active squat hold

• 30sec air bike @50% effort

(EXTRA CREDIT: weighted squat hold)

METCON:

17min AMRAP:

• 7 deadlift 185/135

• 14 pull-ups

• 28 abmat sit-ups

(EXTRA CREDIT: C2B pull-ups & GHD sit-ups)

- Post results to comments.

#WOD