190705

Training Plan WOD for Friday, July 5th, 2019:

WOD With Class:
2 Rounds:
500m Row, ski, 1k Bike, or 400m Run
20 DB Box Step-Up 50/35 to 24/20′ Box

Rest 5 Min, then:

10 Strict Press
15 OHS
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat

RX: 115/80-lb, or 45% 1RM C&J

Rest 5 Min, then:

2 Rounds:
500m Row
20 DB Box Step-Up

Good Morning:
5 x 5 @ Working Weight

Accessories:
3 Rounds (For Quality):
50 Air Squats
50/30 Push Ups
20 V-Ups