Wednesday 5/24/17

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.

#WOD