Tuesday 5/9/17:

WOD | TUESDAY | 05.09.2017

QUESTION OF THE DAY (QOD):

• What's an interesting person or page you like to follow online or in social media?

• post your answer and any QOD suggestions in the comments below!

Many (but not all) of us know each other from our various previous CrossFit experiences around Charleston. To help break the ice among us veterans and the newest members of the Starboard CrossFit family and further establish an informal and welcoming tone to every class we'd like to start every class with introductions and a short "Question of the Day (QOD)" while we do our general movement preparation and/or warm-ups. We want everyone to feel like part of the crew so please feel free to submit your suggestions for the QOD to the coaches!

W/U CONDITIONING:

• junkyard dog

• Burgener Warm-Up with PVC

• skill transfer with PVC

• additional w/u coach's choice

STRENGTH: WEEK 3 DAY 2

TECHNIQUE WORK - maintain good form.

• light snatches: 5x3

• light clean & jerk: 5x3

• no heavier than 30% 1RM (or lighter)

• work speed & form

METCON:

5RFT:

• 30ft bear crawl

• 10 pull-ups

• 10 burpees

• 10 wallballs

• 30ft walking lunges

(EXTRA CREDIT: 30ft handstand walk)

POST WOD ACCESSORY:

• 25 GHD hip extensions

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

(EXTRA CREDIT: medball GHD sit-ups)

- Post results to comments.

#WOD