Training Plan WOD for Friday, February 1st, 2019:
WOD With Class:
“16.3”
7 minutes of:
10 power snatches 75/55-lb
3 bar muscle-ups*
*Progressions:
6 Strict Pull-Up + 6 Strict Dips
9 Kipping Pull-Up + 6 Strict Dips
Backsquat Complex:
1 Pause Squat, 3 sec. pause +
1 & 1/4 Squat +
1 Squat
*10 Rounds, Build Each Set
Glute Ham Raise:
3 x 6
Walking Good Morning:
3 x 12 135/95-lb
Snow Angel:
3 x 8