WEDNESDAY | 11.01.2017

QUESTION OF THE DAY (QOD):

• have you seen Starnger Things on Netflix? (why not?!)

W/U CONDITIONING:

• coach's choice

METCON:

FOR TIME:

• CASH-IN: 100 abmat sit-ups (or 50 GHD's)

• 25 snatches 75/55

• 1200m air bike

• 25 snatches 75/55

• 500m row

• 25 snatches 75/55

• 400m run

(EXTRA CREDIT: 2 ROUNDS - DON'T GO HEAVIER, GO FASTER!)

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