Tuesday 5/30/17

WOD | TUESDAY | 05.30.2017

QUESTION OF THE DAY (QOD):

• Whats your favorite Hero WOD?

• post your answer in the comments below!

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

METCON: "MAKE-UP MURPH"

FOR TIME: (for those that missed it)

• 1mi. run

• 100 pullups

• 200 pushups

• 300 squats

• 1mi. run

• just kidding!!! HAHAHA!!!

W/U CONDITIONING:

• Burgener warm-up with PVC

• additional w/u coach's choice

STRENGTH:

Strength Complex

• snatch pull + squat snatch + hang squat snatch + snatch balance

• 1-1-1-1-1-1-1

• complete all movements for each set

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

METCON:

5RFT:

• 400m run

• 10 power cleans 135/95

• 10 wallballs 20/14

• 10 HSPU's

(EXTRA CREDIT: go heavy 155/105 and/or strict HSPU's)

POST WOD ACCESSORY:

• TABATA: russian twists & bicycle kicks

• TABATA: plank hold & mountain climbers

• 100 GHD sit-ups

- Post results to comments

#WOD