181214

Training Plan WOD for Friday, December 14th, 2018:

WOD With Class:
5 Rounds:
30 Sec. On/30 sec Off, alt*:
• Cal Row
• Russian KB Swing 70/53-lb
• Cal Bike, or ski
• DB Thruster 50/35-lb

*Score is total reps accumulated for each of the four movements over all 5 Rounds.

Front Squat (15 min):
Build to Today’s heavy 1RM

Conditioning:
5 Rounds:
3 Snatch 80% 1RM
2 Snatch Balance
1 OHs

Conditioning:
2 Rounds:
4 Min AMRAP, alt:
• DB Box Step-Up
• Sandbag Clean 150/100-lb