FRIDAY | 10.20.2017

QUESTION OF THE DAY (QOD):

• what’s your proudest NON-CrossFit achievement?

W/U CONDITIONING:

• Burgener warm-up

• addt'l w/u coach's choice

METCON: "EXIT PLAN"

FOR TIME:

• 30 thrusters 75/55

• 30 toes-to-bar

• SCALE: knee raises

• 20 thrusters 75/55

• 20 pull-ups

• SCALE: jumping pull-ups

• 10 thrusters 75/55

• 10 muscle-ups

• SCALE: jumping pull-ups or jumping mu's

(EXTRA CREDIT: BUY-IN/CASH-OUT: 400m run)

POST WOD ACCESSORY:

• L-sit (progressions)

• accumulate 4mins total

• 25 GHD hip extension

• 15 skin the cat

- POST YOUR RESULTS TO COMMENTS.

#WOD