190703

Training Plan WOD for Tuesday, July 3rd, 2019:

WOD With Class:
Front Squat
(Week 6/8)
5 x 2 @ 85% 1RM, or add 5-10 lb. from last week.

Conditioning:
21-15-9:
Deadlift 225/155-lb, or 50% 1RM
Strict Pull-Up

Deadlift:
Every 3:00 minutes, 3 Rounds, complete the following sets:
1: 10 reps @ 57%
2: 10 reps @ 60%
3: 10 reps @ 62%

Accessories:
4 Sets, Quality:
20 Hollow Rocks
15 Hip Extensions
10 Bent Over Rows with Dumbbells