QUESTION OF THE DAY (QOD):
What’s the worst thing you did as a kid?
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:
4x10 @65%
3x5 @85%
2x2 @95%
METCON:
15-12-9-6-3 REPS FOR TIME:
box jumps 24/20
4 wall walks after each round of box jumps
(EXTRA CREDIT: sub 4 wall walks for ONE 30ft. handstand walk. so you'll do ONE 30ft. handstand walk a total of FIVE times. 30ft. is measured from the air bikes to the pull-up rig or the length of the green turf.)
POST WOD ACCESSORY:
POST WOD ACCESSORY:
25 GHD sit-ups
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