171211

Training Plan for Monday, December 10th, 2017:

Wod With Class:
3 Rounds of Backsquat:
70% x 3
75% x 3
80% x 3+

Complete a set of Backsquat every 2 minutes for 9 rounds. The goal on the plus set is 9-12 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 9-12 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Conditioning:
7 Min AMRAP:
Pegboard Ascent

Conditioning:
7 Min AMRAP:
Calorie Row

Conditioning:
5 Rounds:
10 Weighted Glute Ham Raise
10 Ring Dips
10 Yard Handstand Walk