WOD | WEDNESDAY | 05.24.2017
QUESTION OF THE DAY (QOD):
What’s the one food you could never bring yourself to eat?
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:
maintain good form.
bench press: 10 at 70%, 8 at 75%, 6 at 80%, 4 at 85%, 3 at 90%
deadlifts: 5×3 at 60%, 65%, 70%, 75%, 80%
NOTE: if you do not have an established 1RM, take this time to find it.
METCON:
20min AMRAP:
400m run
30' handstand walk
scale options: 2 wall walks, 12 shoulder taps, or 30sec handstand hold on wall
30 double unders
(EXTRA CREDIT: 5RFT)
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.
