181012

Training Plan WOD for Friday, October 12th, 2018:

WOD With Class:
12 Min AMRAP:
3 Thruster
3 Toes-2-Bar
3 Cal Bike, or Row
6 Thruster
6 Toes-2-Bar
6 Cal Bike, or Row
9 Thruster
9 Toes-2-Bar
9 Cal Bike, or Row

*Increase by 3 Reps Each Round

Pause Front Squat:
*Build to Today’s Heavy Single. 3 Sec. Pause at the Bottom.

Single Arm Bent Over Row:
5 x 12 @ 70/50-lb tempo: 51×1

Bulgarian Split Lunge:
5 x 12 @ 53/35-lb KB