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Training Plan Wod for Thursday, July 6th, 2017

Wod with Class:
25 min AMRAP:
5 Bench Press*
250M Row
50 Lunges

*Start at 50% 1RM, add 5% each round
**Use a spotter for bench press, & spot others when they need assistance.

Back Squat
4 x 3 @ 80% 1RM
*5-10kg Increase Each Week

Strict Press*
4 x 3 @ 50% 1RM C&J
*2.5-5kg Increase Each Week

Bent Over Row
4 x 8 @ 65% Max Snatch
*2.5-5kg Increase Each Week

*Superset the Strict Press and the Bent Over Row.

Midline Stability
3 Rounds:
2 min/side: Hold One KB Overhead with One KB By Your Side*
1 min hold: Weighted Plank

*If you cannot hold for the full 2 minutes per arm, accumulate 2 minutes total.