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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:

SKILL WORK:

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

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