Tuesday 5/16/17:

WOD | TUESDAY | 05.16.2017

QUESTION OF THE DAY (QOD):

• What's your superpower of choice?

• post your answer in the comments below!

• remember: submit your QOD suggestions to your coach or comment below!

W/U CONDITIONING:

• Burgener Warm-Up with PVC

• skill transfer with PVC

• additional w/u coach's choice

SKILL WORK:

• pull-up

• kipping pull-up: (instructional video)

• butterfly pull-up

STRENGTH: WEEK 4 DAY 2

TECHNIQUE WORK - maintain good form.

• light snatches: 6x2

• light clean & jerk: 6x2

• no heavier than 35% 1RM (or lighter)

• work speed & form

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

METCON:

OPEN 16.5

• 21-18-15-12-9-6-3 REPS FOR TIME:

• thrusters 95/65

• burpees

POST WOD ACCESSORY:

• 25 GHD hip extensions

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

(EXTRA CREDIT: medball GHD sit-ups)

- Post results to comments.

#WOD