WEDNESDAY | 08.30.2017

QUESTION OF THE DAY (QOD):

• If you could be a groupie for a group or person, who would it be?

STRENGTH/SKILL:

• ring dip progressions

• 6 ROUNDS - ring dip support hold

• 15sec up position

• 15sec rest

• 15sec down position

• 15sec rest

METCON: "BLACK & ORANGE"

13-11-9-7-5 REPS FOR TIME:

• push press 95/75

• pull-ups

• cals. bike/row

(EXTRA CREDIT: go heavy 115/85 & chest-to-bar pull-ups)

POST WOD ACCESSORY:

• 100 ring push-ups

• 50 GHD hip extensions

- POST YOUR RESULTS TO COMMENTS.

#WOD