170908

Training Plan Wod for Friday, September 8th, 2017:

Wod With Class:
2 Rounds (17 min cap):
100 double-unders
25 toes-to-bars
25 deadlifts 225/155 lb., or 55% 1RM
25 box jump overs 24/20 in.

Testing:
2 Rounds:
Forever Fran!

Conditioning:
7 min AMRAP:
5 Muscle-Up
10M KB Dbl OH Walking Lunge 53/35-lb

Snatch 8 x 1 @ 82% 1RM
*Increase 2.5-5kg each week

Front Squat, Strict Pull-Up, Sumo Deadlift, Weighted Dip:
2 x 5*

*Today the weights should start to feel light and easy compared to how the same weights felt two weeks ago!

Conditioning:
10 Rounds:
30/25 Cal Bike
*1 min Rest