190719

Training Plan WOD for Friday, July 18th, 2019:

WOD With Class:
For Time:
800M Run, or 1k Row/Ski
12 BackSquats @ 65% 1RM
400M Run, or 500M Row
12 BackSquats @ 65% 1RM
800M Run, or 1k Row/Ski

Weighted Dip:
5 x 2 @ Working Weight

5 Min EMOM:
8-12 C2B

Power Snatch Waves:
3 Sets of the following:
– 3 reps @ 75%
– 2 reps @ 80%
– 1 rep @ 90%
*Rest as needed between sets

For Quality:
100 Weighted Abmat Sit-Up