WOD – 194.6 –

Durability

DB Side Plank – 30 seconds x 2 – Heavy

Skill/Strength

Warm Up all movements

WOD

4 Stations – 5 Minutes per Station – Running Clock – 1 Round

Station 1 – Row (1 Cal = 1 Point)

Station 2 – Burpee Box Jumps (24/20) (1 Burpee Box Jump = 2 Points)

Station 3 – Shuttle Sprint (1 Shuttle Sprint = 3 Points)

Station 4 – Sumo Deadlift (155/105) (1 Deadlift = 1 Point)

Athletes, don’t sprint at the start or at the end of your 5 minute shuttle sprint. You will be fatigue, you probably haven’t done much running as of late and the Open is around the corner. Instead, keep a steady fast pace so you get lots of fitness without pullin a hammy.

Scores from Saturday

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