MONDAY | 12.11.2017

QUESTION OF THE DAY (QOD):

• favorite carbonated beverage?

W/U CONDITIONING:

• coach's choice

SKILL: FUNDAMENTALS

• air squat, front squat, ovrhd squat

• EMOM 5mins:

• 5-10 strict pull-ups + 5-10 V-ups

METCON - AMRAP 12mins

• 12 wallballs 20/14

• 12 push-ups

• 12 hang power cleans 95/65

(EXTRA CREDIT: 115/75)

POST WOD ACCESSORY:

• 3x15 ring push-ups

• 4x15 GHD sit-ups

• 3x10 GHD hip extensions

- POST YOUR RESULTS TO COMMENTS.

#WOD