170629

Training Plan Wod for Thursday, June 28th, 2017:

Wod with Class:
14.4
14 min AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Back Squat
4 x 3 @ 80% 1RM
*2.5-5kg Increase Each Week

Strict Press*
4 x 3 @ 50% 1RM C&J

Bent Over Row
4 x 8 @ 65% Max Snatch

*Superset the Strict Press with the Bent Over Row

Conditioning:
5 Rounds* (with a weight vest):
3 min moderate run + 3 minutes recover run
*1 min rest between rounds.