FRIDAY | 09.15.2017

QUESTION OF THE DAY (QOD):

• How did you get that scar? Pick one and explain it.

W/U CONDITIONING:

• Burgener warm-up

• addt'l w/u coach's choice

SKILL:

• snatch progression

• skill transfer exercises

• snatch push press

• overhead squat

• heaving snatch balance

• snatch balance

METCON:

4RFT:

• 20 abmat sit-ups

• 15 box jumps 24/20

• 10 deadlift 225/155

• 400m run

(EXTRA CREDIT: box jump 30/24 and 15 GHD sit-ups)

POST WOD ACCESSORY:

• L-sit (progressions)

• accumulate 2mins total

• 25 GHD hip extension

• 10 skin the cat

- POST YOUR RESULTS TO COMMENTS.

#WOD