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Training Plan WOD for Wednesday, October 24th, 2018:

WOD With Class:
7 Rounds:
300m Row
7 DB/KB Strict Press (each side)*

*Press 1 DB While holding another DB or KB in the Front Rack Position, aka “Filly Press”

Deadlift:
5 x 5 @ 70% 1RM

Front Squat:
5 x 5 @ 90% 5RM*
*Add 5-10-lb from last week

Gymnastics Conditioning:
10 Min EMOM, alt:
Bar Muscle-Up
Dubz

DB Conditioning:
30 DB Hang Clean
30 DB Single-Arm Bent Over Row, tempo: 50×2 (each side)
30 DB Half-Kneeling Bicep Curl (each side)
30 Single Arm DB Push Press (each side)