WEDNESDAY | 10.11.2017

QUESTION OF THE DAY (QOD):

• how do you take your coffee?

W/U CONDITIONING:

• TABATA #1: air bike

• REST 1min

• TABATA #2: active squat hold

• REST 1min

• TABATA #3: alt. hollow rock / back ext.

• REST 1min

• Bring Sally Up: strict press 65/55

METCON:

7 min AMRAP:

• 5 box jumps 24/20

• 3 cleans 185/135

(EXTRA CREDIT: 5 box jumps 30/24 & 3 cleans 225/155)

POST WOD ACCESSORY:

• 5min max effort air bike (4x30sec work/rest)

• 25 GHD hip & back extensions

• 25 skin the cat

- POST YOUR RESULTS TO COMMENTS.

#WOD