Thursday WOD:

 Warm Up:

20m each
high knees
butt kicks
bear crawl
carioca
squat rotation w/plate
*group stretch to follow

Weightlifting

Front Squat (1x1)Take 20 minutes to find your 1rm front squat

Metcon

Metcon (AMRAP - Rounds and Reps)12 Minute AMRAP
1 Muscle Up (bar or ring)
3 Hang Snatches (125/85)
5 Squat Cleans (125/85)
100m runRun counts as 1 rep
Sub 3 C2B + 3 Ring Dips for Muscle Up

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