Training Plan WOD for Friday, September 28th, 2018:

WOD With Class:
1 Mile Run, then:
4 Rounds:
200m Sandbag Carry 150/100-lb
100 Air Squat
50 Dubz

Bench Press:
Build to 5RM

15 Min AMRAP:
Hang Clean, Mid-thigh*
Hang Clean, Above the Knee
Hang Clean, Below the Knee
3 Pegboard Ascent

*Begin at 50% 1RM add 10% Each Set. Connect all three cleans without dropping the bar.

Midline Stability:
4 Rounds:
20 Hollow Rocks
10 Side-Plank Reach Through
20 Arch Rocks
10 Side-Plank Reach Through