Thursday 5/25/17

WOD | THURSDAY | 05.25.2017

W/U CONDITIONING:

• Burgener warm-up with PVC

• skill transfer with PVC

• additional w/u coach's choice

STRENGTH:

TECHNIQUE WORK - maintain good form.

• light snatches: 5x3

• light clean & jerk: 5x3

• 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:

3RFT:

• 15 air squats

• 30' overhead walking lunge 45/25

• 15 abmat sit-ups

• 15 wallballs 20/14

• 30' overhead walking lunge 45/25

(EXTRA CREDIT: 4RFT)

POST WOD ACCESSORY:

• TABATA:

• russian twists

• bicycle kicks

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

(EXTRA CREDIT: 50 medball GHD sit-ups)

- Post results to comments.

#WOD