Wednesday 4/26/17:

W/U CONDITIONING:

TABATA:

• 20sec active squat hold

• 10sec rest

• additional w/u coach's choice

STRENGTH:

• bench press: 3x10

• Use a weight that is comfortable enough to maintain good form

• make each set heavier

• front squat: 3x10 at 60%, 65%, 70%

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

METCON:

15min AMRAP:

• 10 goblet squats 55/35

• 10 KB SDHP 55/35

• 10 HSPU

(EXTRA CREDIT: sub goblet squats for alt. pistols)

POST WOD ACCESSORY:

• 100 push-ups

• 100 weighted sit ups

• use weight on chest or behind head

(EXTRA CREDIT: gymnastics style push-ups & GHD sit-ups)

- Post results to comments

#WOD