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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