Training Plan WOD For Tuesday, March 20th, 2018:

WOD With Class:
4 Rounds of 2 Min AMRAP*:
12 Thruster 100/65-lb
12 Chest-2-Bar**

*2 Min Rest Between Rounds. For this workout try to stay consistent over all four rounds, rather than sprinting the first round and dying off significantly.

3 x 3 @ 80%

7 Rounds:
10 Bulgarian Spit Lunge 70/53-lb
15 Hollow Rocks

7 Rounds:
1 Weighted Strict Pull-Up @ 90% 1RM
1 3-Position Pause Ring Dip*

*Begin with a 10 Second Hold in Full Ring Dip Support (with full turn-out). Lower to 90 Degree Elbow, hold for 10 Sec. Lower to bottom position, hold for 10 Sec. Finish the Dip out of the bottom + Full-Turn-Out at the top.