Thursday 5/11/17:

WOD | THURSDAY | 05.11.2017

QUESTION OF THE DAY (QOD):

• Besides CrossFit, what's your favorite hobby?

W/U CONDITIONING:

• Burgener Warm-Up with PVC

• skill transfer with PVC

• additional w/u coach's choice

STRENGTH: WEEK 3 DAY 4

TECHNIQUE WORK - maintain good form.

• light snatches: 5x3

• light clean & jerk: 5x3

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

• work speed & form

METCON:

16min EMOM:

• odd: 8 front squats 135/95

• even: 8/6cals air bike

(EXTRA CREDIT: 20min EMOM)

POST WOD ACCESSORY:

• 25 GHD hip extensions

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

(EXTRA CREDIT: medball GHD sit-ups)

- Post results to comments.

#WOD