Strength
Back Squat – 1×10 (75%), 1×8 (77%), 1×6 (80%), 1×4 (85%), 1×2 (90+%)
Conditioning
12 Min AMRAP
5 Thrusters 165/105lb
10 Lateral Burpees over Bar
30 Double Unders
Midline
3×60 Sec weighted Plank (go as heavy as possible)
WOD Notes: Thruster weight is moderately heavy. You should be able to do all 5 reps unbroken, but it should get difficult towards the end. Scaling for DU are 60 singles. Aim for 6+ rounds (1 rd every 2 min).
Reminder: Thanks again to everyone who came out Friday/Saturday/Sunday to cheer those athletes who raged all over 15.1! If you plan on repeating today please come before 4pm if possible or do it at the top of the hour (be finished by 4:30, 5:30, 6:30, 7:30) for each class. You will have to find a judge and stay near the pull-up rig while the classes are going on. This wod requires lots of weights and can get messy!!! Monday’s are crowded as it is, so please only repeat if you think you can really improve your score. Please limit 3-4 athletes/time slot. Remember to submit scores by 8pm tonight, so I can validate them!
Dan & Jordy testing out the “Elevation” masks!
