FRIDAY | 09.22.2017

QUESTION OF THE DAY (QOD):

• crunchy or smooth peanut butter?

W/U CONDITIONING:

• Burgener warm-up

• addt'l w/u coach's choice

SKILL:

• snatch progressions

• skill transfer exercises

• snatch push press

• overhead squat

• heaving snatch balance

• snatch balance

METCON: "LUCY"

5RFT:

• 5 pull-ups

• 10 burpees

• 400m run

(EXTRA CREDIT: 5 chest-to-bar pull-ups)

POST WOD ACCESSORY:

• L-sit (progressions)

• accumulate 2mins total

• 25 GHD hip extension

• 10 skin the cat

- POST YOUR RESULTS TO COMMENTS.

#WOD