Thursday 7/6/17

WOD | THURSDAY | 07.06.2017

QUESTION OF THE DAY (QOD):

• Drink of choice (alcoholic or non-alcoholic)?

• 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:

• bench press:

• 3x10 @65%

• 2x5 @85%

METCON:

4RFT:

• 10 weighted sit-ups (20/14)

• 10 back extensions (superman)

• 10 V-ups

• 10 russian twists (20/14)

• 200m run or 250m row or 600m air bike

MOBILITY:

• coach lead ROMWOD

POST WOD ACCESSORY:

• 10 sets max reps strict pull-ups

• 25 ring push-ups

- Post results to comments

#WOD