Thursday WOD:

 Warm-up

Run 200m
5 Pull Ups
10 Push Ups
10 Band Pull Aparts (Posterior)
Run 100m
5 Pull Ups
10 Push Ups
10 Band Pull Aparts (Anterior)
*Group Stretch to follow

Weightlifting

Front Squat 1x5@60%
1x5@65%
1x5@65%
1x5@70%
*Log last set of 5 reps

Metcon

Metcon (Time)Complete for Time: (15 Minute Time Cap)
20 Shoulder to Overhead *unbroken (95/65)
100 Double Unders*unbroken
20 Pull Ups *unbroken
100 Double Unders *unbroken
*5 Burpee Penalty Every time you break

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