Wednesday 6/21/17:

WOD | WEDNESDAY | 06.21.2017

QUESTION OF THE DAY (QOD):

• What's your all time favorite musician/band or song?

• 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

• plyometrics

• additional w/u coach's choice

SKILL:

TECHNIQUE WORK (~15mins)

• double-unders

• work technique & maintain good form​

• (tip#1, tip#2)

METCON: "NANCY"

5RFT:

• 400m run

• 15 overhead squat 95/65

MOBILITY:

• coach lead ROMWOD

POST WOD:

• 25 GHD sit-ups

• 25 GHD hip extensions

• 25 toes-to-bar

- Post results to comments.

photo credit: Shasta Croft

#WOD