Wednesday 5/31/17:

WOD | WEDNESDAY | 05.31.2017

QUESTION OF THE DAY (QOD):

• What is by far your favorite place to vacation?

• 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:

15-12-9-12-15 REPS FOR TIME:

• slamballs 40/30

• burpee box jumps 24/20

(EXTRA CREDIT: sub slamballs for heavy D-ball over the shoulder)

POST WOD ACCESSORY:

• mobility with foam roller

• 50 GHD sit-ups

• 50 GHD hip extensions

- Post results to comments.

#WOD