Thursday WOD

Warm-up
Warm-up
Run 600m – Jog 400m then increase pace for remaining 200m

Thruster Mobility
– 1 min Front Rack ea arm
– 1 min calf stretch on rig ea leg
– 1 min Squat Hold/Toe Touch mobilization

2 rounds –
– 10 KB Swings
– 10 KB Goblet Squats
– 5 KB Push Press – ea arm

Strength
Thruster (Find Heavy Single in 15 minutes)
From floor as Squat Clean Thruster or from rack

Metcon
Metcon
3 Rounds for time:
– 400m Run
– 20 Thrusters 95/65
– 10 Strict Ring Rows

Ring Rows must be feet elevated – horizontal body – and strict (no kip/snake) for Rx