Thursday WOD

 Warm-up

3 Rounds
Run 100m
10 Wall Squats
10 Chest Press w Band
10 Hollow Rocks
10 Glute Bridges

10m Inch worm w press up
10m Toe Pull Hamstring Stretch
10m Knee to Chest
10m Lunge Stretch

Weightlifting

Front Squat

5@60%
5@65%
3x5@70%

Metcon

Metcon (Time)

Max Effort 400m Run
Rest 3 Minutes
Max Effort 200m Run
Rest 2 MinutesYour time is your two run times minus the rest

Metcon

Metcon

(AMRAP - Rounds and Reps)

AMRAP8
8 OH Squats (115/85)
8 HRPU