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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