Thursday 5/18/17:

WOD | THURSDAY | 05.18.2017

QUESTION OF THE DAY (QOD):

• What's your favorite holiday?

• post your answer in the comments below!

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

W/U CONDITIONING:

• coach's choice

SKILL WORK:

practice pul-up progressions learned on Tuesday!

• pull-up

• kipping pull-up: (instructional video)

• butterfly pull-up

METCON:

20min AMRAP:

• 12/10 cals air bike/rower

• 4 rounds:

• 5 pull-ups

• 10 push-ups

• 15 air squats

• 200m run

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