MONDAY | 07.10.2017

QUESTION OF THE DAY (QOD):

• What's the best (or worst) movie of all time?

• post your answer in the comments below!

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

W/U CONDITIONING:

• Burgener warm-up & skill transfer with PVC

• additional w/u coach's choice

CORE ACCESORY:

• TABATA #1:

• hollow rock

• russian twist

REST 2mins

• TABATA #2:

• plank hold

• bicycle kicks

STRENGTH: (~30mins)

• find 1RM clean

METCON: "HELEN"

3RFT:

• 400m run

• 21 kettlebell swings 55/35

• 12 pullups

POST WOD ACCESSORY:

• 50 ring pushups

• 50 GHD sit-ups

• 50 GHD hip extension

- Post results to comments

#WOD