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Training Plan WOD for Wednesday, November 20th, 2018:

WOD With Class:
3 Rounds:
500m Row
10 bar muscle-ups

Conditioning:
16 Min AMRAP (For Quality):
8 Strict Weighted Pull-Up
16 DB Clean 70/53-lb
8 V-Up, or GHD
16 Trap-3 Raise 10-lb (each side)

Conditioning:
21-15-9*:
Power Snatch 115/80-lb
*30 Air Squat After Each Set