180921

Training Plan WOD for Friday, September 21st, 2018:

WOD With Class:
30-20-10:
Front Squats, 115/80-lb or 45% 1RM
Chest-2-Bar

Front Squat:
Build to Today’s 5RM

Conditioning:
10 min AMRAP:
5 Strict Deficit HSPU
10/7 Cal Bike

Rest 5 Min, then:

10 Min AMRAP*:
1 Pegboard Ascent
10 Box Jump

*With a 20/14-lb Weight Vest

Snatch:
4 x 1 @ 80% 1RM