Monday 5/22/17

WOD | MONDAY | 05.22.2017

QUESTION OF THE DAY (QOD):

• Who would play you in a movie of your life?

• post your answer in the comments below!

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

W/U CONDITIONING:

• Burgener warm-up with PVC

• additional w/u coach's choice

STRENGTH:

Strength Complex

• power clean + hang squat clean + front squat + push jerk

• 1-1-1-1-1-1

• complete all movements for each set

NOTE: increase weight for each set and maintain good form.

METCON:

FOR TIME:

• 20 cal. bike or row

• 20 snatch 95/65

• 15 cal. bike or row

• 15 thrusters 95/65

• 10 cal. bike or row

• 10 power cleans 95/65

(EXTRA CREDIT: go heavy 115/85)

POST WOD ACCESSORY:

• 100 weighted abmat sit-ups using weight on chest or behind head)

(EXTRA CREDIT: 50 medball GHD sit-ups)

- Post results to comments.

#WOD