181212

Training Plan WOD for Wednesday, December 12th, 2018:

WOD With Class:
For Time/Load:
21/16 Cal Bike/Row/Ski
10 Clean @ 70% 1RM
21/16 Cal Bike/Row/Ski
8 Clean @ 75% 1RM
21/16 Cal Bike/Row/Ski
6 Clean @ 80% 1RM
21/16 Cal Bike/Row/Ski
4 Clean @ 85% 1RM
21/16 Cal Bike/Row/Ski
2 Clean @ 90% 1RM

High Hang Clean + Hang Clean (Mid Thigh) + Hang Clean (Knee):
5 x 3, Build each set

Conditioning:
3 Rounds:
9 OHS 185/130-lb
21 GHD Sit-Up

Push Jerk:
3-3-3

Split Jerk:
7 x 1 @ 70%*, w/5 Sec. Pause in Receiving Position