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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:

- POST YOUR RESULTS TO COMMENTS.

#WOD

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