WEDNESDAY | 10.18.2017

QUESTION OF THE DAY (QOD):

• who's your celebrity crush?

W/U CONDITIONING:

• TABATA #1: air bike

• REST 1min

• TABATA #2: active squat hold

• REST 1min

• TABATA #3: plank hold

• REST 1min

• Bring Sally Up: strict press 65/55

• REST 1min

• hollow rock: 3 sets 20 reps

• REST 1min

• push-ups: 3 sets max reps

METCON:

FOR TIME:

• 500m row

• 25 medball cleans 20/14

• 50 box jumps 24/20

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