Thursday WOD:

 Warm-up

200m Run
5 Burpees
20 Walking Lunges
20 Hollow Rocks
200m Run
5 Burpees
20 Ground to OH
20 Plank Ups
*group stretch to followWeightliftingFront

 

Squat + Jerk (1x1)Take 15 minutes to find your 1rm front squat + jerk .
*jerk can be any styleMetconMetcon

 

(AMRAP - Rounds and Reps)8 Minute AMRAP
20 KB snatches (53/35)
20 burpees
100m run
10 KB snatches (53/35)
10 burpees
100m runMetconMetcon

 

(AMRAP - Rounds and Reps)8 Minute AMRAP
20 KB Walking Lunge (53/35) ea.hand
20 Sit Ups
100m Run
10 KB Walking Lunge
10 Sit Ups
100m Run