WEDNESDAY | 10.25.2017

QUESTION OF THE DAY (QOD):

• favorite page to follow on facebook, instagram, twitter, etc.?

W/U CONDITIONING:

• 7min AMRAP:

• 100m sprint

• 30ft walking lunge

• 5 hand release push-ups

• 5 hollow rocks

• 5 air squats

• 30ft bear crawl

METCON:

FOR TOTAL ROUNDS/REPS:

• 6min AMRAP:

• 5 snatches 95/65

• 10 overhead squats 95/65

• 15 toes-to-bar

• REST 2min

• 6min AMRAP:

• 5 snatches 95/65

• 10 overhead squats 95/65

• 15 toes-to-bar

(EXTRA CREDIT: GO HEAVY 115/85)

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