WOD 5.13.16

Workout of the Day – Friday, May 13, 2016

Skill Work

Glute Ham Developer (GHD)

• Static Holds (20 sec face-up, 20 sec face-down)
• 3 x 10 Sit-ups
• 3 x 10 Hip Extensions

Strength Work

Touch-and-Go Cleans

• Find a 5 RM (2:00 rest, between sets)

MetCon 

24-12-6-3 reps of:

• Bench Press 135/85
• Ring Dips

Today’s Coaches

• 5:30am-Wes
• 6:30am-Trice
• 7:30am (101)-Trice
• 8:30am-Kaz
• 4:00pm-Trice
• 5:30pm-TBD
• 6:30pm-Nora
• 7:30pm (101)-Nora