Friday’s WOD

Warm-up:

EMOM 12, alternating:
a) 100m Jog
b) 12 Walking Lunges, slow eccentric

Strength:

Farmer Carry 800m For Time

TIMECAP: 12:00

WOD:

3 Rounds For Time:
800m Run
20 Thrusters, 95#/65#

TIMECAP: 23:00

Extra Work:

Front Squat 4-4-4-4-4

Notes
Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.