QUESTION OF THE DAY (QOD):
are you going to the 1 year anniversary party?
W/U CONDITIONING:
burgener warm-up (for the clean)
addt'l w/u coach's choice
SKILL/STRENGTH:
strict pull-ups: 6x5
(EXTRA CREDIT: weighted strict pull-ups)
followed by one set of max reps
FOR TIME: "ASSAULT & BATTERY" (COMPARE TO 10/02/2017)
30 power cleans 135/95
30/24 cals. air bike
(EXTRA CREDIT: REST as necessary and REPEAT)
POST WOD ACCESSORY:
L-sit (accumulate 5mins total)
50 GHD sit-ups
- POST YOUR RESULTS TO COMMENTS.
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