181022

Training Plan WOD for Monday, October 22nd, 2018:

WOD With Class:
3 Rounds (13 min cap)*:
20 Front Squat 155/105-lb
10 Shoulder-2-Overhead

*Start With and EMOM complete 5 Burpees

Backsquat:
Build to today’s heavy 5-Rep

Conditioning:
21-15-9:
Cal Bike, or Row
3-2-1:
Rope Climb

Midline:
7 Rounds:
7 Back-Hip Extension
30 Sec. Sandbag Bear Hug Box Step-Ups 150/100-lb

Strict Press:
5 x 5 @ 90% 5RM