170614

Training Plan WOD for Wednesday, May 14th, 2017:

Wod With Class:
4 Rounds:
500M Row, or 400M Run
21 Dumbbell Hang Squat Clean 50/35-lb

Midline Stability:
10 Rounds:
5 Good Morning (heavy)
30 Sec. Fat Grip Deadlift Hold (heavy)”

Split Jerk
4 x 3 @ 70% 1RM
2.5-5kg increase each week

Conditioning:
Every 3 minutes for 10 Rounds:
5 SandBag Cleans 150#
10 Muscle-Ups*

*Complete a max set of muscle-ups each round, capped at 10. Record total reps.