Thursday WOD

Warm-up
Warm-up
Run 400m

2 Rounds:
– 5 Inch Worms w/ Pushup
– 10 Ring Rows
– 10 Banded Good Mornings
– 10 Walking Lunge w/ Twist

Strength
Snatch Pull (5×3 – Ascending)
– Each working set should be 100%+ of 1RM Snatch

Metcon
Metcon
For 20 mins perform:
– Even Min: 3 Deadlifts at 80%
– Odd Min: 3 Bar Muscle Ups

Scale for BMU:
– Technique bias: Ring Row to Dip Transition
– Strength bias: Strict Pull Ups/Feet Elevated Strict Ring Rows/Negative Pull Ups