Thursday’s WOD

Warm-up:

3 Rope Climbs (9 progressions)

8 HSPU

Skill:

Burgner

 

Each For Time:

Run: 10x 100 m

*Rest 1:30 between efforts. Post total time and round times.

 

Advance WOD

Strength

1a) Top Pull Deadlifts: 5X3 @ 70% ā€“ rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press @ 70% ā€“ rest 60 sec.

Conditioning

For time:

Run 800m
30 Muscle-Ups
Run 800m