WEDNESDAY | 09.06.2017

QUESTION OF THE DAY (QOD):

• If you knew you couldn’t fail, what one thing would you do?

W/U CONDITIONING:

• bring sally up (air squats)

• addt'l w/u coach's choice

STRENGTH/SKILL: (yes... this again)

• ring dip progressions

• 6 ROUNDS - ring dip support hold

• 15sec up position

• 15sec rest

• 15sec down position

• 15sec rest

METCON:

13min AMRAP:

• 50 cal. bike/row

• 50 deadlift 225/155

• 400m run

• max reps pull-ups in remaining time

(EXTRA CREDIT: max reps chest-to-bar or bar muscle-ups)

POST WOD ACCESSORY:

• 100 ring push-ups

• 50 GHD hip extensions

- POST YOUR RESULTS TO COMMENTS.

#WOD