WOD – 180.0 –

Durability 

Weighted Side Plank

3 sets of 30 Seconds – short rest

Skill/Strength

Back Squat

5 Sets of 5 Reps

Option 1 – Build to a max weight for 1 set of 5 reps by set 3 or 4 and complete the remaining sets at lighter loads

Option 2 – Use the same weight for all 5 sets

Option 3 – Wing it

WOD

1 Round – 8 Min Time Cap

50 Lateral Burpee Bar Hops (45/35)

50 Thrusters

Notes – This WOD is completed with an empty barbell or a trainer barbell loaded correctly

This WOD has a hard 8 minute time cap…no exceptions

This WOD does not involve dropping empty barbells from Overhead

This WOD is light so you can go fast…don’t stop when it starts to hurt

Scores from Monday

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