Thursday WOD:

 Warm-up

Run 100m
10 med ball cleans
10 snatch  balance
Run 100m
20 walking lunge
10 back extensions
10 pass thrus
10 around the world
*group stretch to follow

Weightlifting

Front Squat (max reps)1 set of max reps at 70-75% of your 1rm

Metcon

Metcon (Time)10-9-8-7-6-5-4-3-2-1
Squat Snatches (115/75)
Squat Cleans (115/75)
Burpees over the Bar

RX+ (135/95)