Training Plan for Tuesday, November 28th, 2017:

Wod With Class:
For Time & Load:
800M Run
10 S2OH 50% 1RM*
600M Run
10 S2OH 60% 1RM
400M Run
10 S2OH 70% 1RM
200M Run
10 S2OH 80% 1RM

*May Be Taken From a Rack

7 Rounds:
50 ft. Farmer Handle Walk
7 Deficit HSPU

*Increase Farmer Walk Weight 5-10-lb & Deficit HSPU Height 1.5 inches from last week.

Front Squat, Push Press, Strict Pull-Up, Reverse Hyper:
6 x 1*

*You’ll do six singles, adding weight each rep. It can be 5 pounds or 50, depending on how each single feels. It’s not a max effort on the last set; it’s just the sixth single. If the loads feel heavy, just add five pounds. If the bar is flying, add more.

4 Rounds (12 min cap):
12 Back-Hip Extension
4 Pegboard Ascent