Training Plan WOD for Monday, October 22nd, 2018:
WOD With Class:
3 Rounds (13 min cap)*:
20 Front Squat 155/105-lb
10 Shoulder-2-Overhead
*Start With and EMOM complete 5 Burpees
Backsquat:
Build to today’s heavy 5-Rep
Conditioning:
21-15-9:
Cal Bike, or Row
3-2-1:
Rope Climb
Midline:
7 Rounds:
7 Back-Hip Extension
30 Sec. Sandbag Bear Hug Box Step-Ups 150/100-lb
Strict Press:
5 x 5 @ 90% 5RM