Friday 5/12/17:

WOD | FRIDAY | 05.12.2017

QUESTION OF THE DAY (QOD):

• Did you ever have an imaginary friend or secret language with others while growing up?

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

​W/U CONDITIONING:

• Roxanne jumping jacks/burpees

• additional w/u coach's choice

STRENGTH: WEEK 3 DAY 5

• strict press: 3x10

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

• make each set heavier

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

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

METCON:

FOR TIME:

• 800m run

• then 10RFT:

• 4 pull-ups

• 8 push-ups

• 12 squats

(EXTRA CREDIT: C2B pull-ups & HSPU's)

POST WOD ACCESSORY:

• 25 strict pull-ups

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

(EXTRA CREDIT: medball GHD sit-ups)

- Post results to comments.

#WOD