MONDAY | 10.23.2017

QUESTION OF THE DAY (QOD):

• Favorite thing to do on a rainy day?

W/U CONDITIONING:

• burgener warm-up

• addt'l w/u coach's choice

STRENGTH:

E3MOM:

• power clean: 10-5-3-3-1-1-1RM

METCON: (COMPARE TO 4/28/17)

5RFT:

• 5 pull-ups

• 10 wallballs 20/14

• 15/12 cals. bike or row

(EXTRA CREDIT: sub 5 pull-ups for 5 C2B or 3 muscle-ups)

POST WOD ACCESSORY:

• L-sit (accumulate 5mins total)

• 50 ring push-ups

• 50 GHD sit-ups

• 50 GHD hip extensions

- POST YOUR RESULTS TO COMMENTS.

#WOD