Thursday Wod

Warm-up
Warm-up
600 M row

Then, 2 rounds partner assisted thoracic release

60 sec frog stretch
60 sec ankle mob

Weightlifting
Overhead Squat (Work up to a heavy set of 5 for today. )
Bar must be taken from the floor.

Metcon
19 Min amrap (wallball, T2B, Snatch and clean & Jerk) (AMRAP – Rounds and Reps)
19 Min Amrap

0:00-9:00 AMRAP:
15 wall balls
10 T2B
5 snatch 115/80

Rest 1 min to add weight

10:00-19:00 AMRAP:
15 wall balls
10 T2B
5 clean and jerk 135/95lbs

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