TUESDAY | 12.12.2017

QUESTION OF THE DAY (QOD):

• best PG rated website for wasting time(reddit, amazon, etc.)?

W/U CONDITIONING:

• coach's choice

SKILL: FUNDAMENTALS

• strict press

• push press

• push jerk

STRENGTH:

• E3MOM back squat:

• 1x20 @65%

• 1x5 @70%

• 1x5 @75%

• 1x3 @85%

• 1x3+ @95%

METCON - 21-15-9-3:

• front squat 95/55

• burpees box jump 24"/20"

(EXTRA CREDIT: DO NOT go heavier, GO FASTER!)

POST WOD ACCESSORY:

• TABATA: max effort bike

• 5 sets max REPS strict pull-ups

• 4x10 GHD hip & back extensions

- POST YOUR RESULTS TO COMMENTS.

#WOD