Thursday’s WOD

Warm-up:

3 Rounds @ Easy Pace:
Row 250m
10 Medicine Ball Cleans
50′ Forward Crawl

WOD:

On a 3 Minute Clock:
20 Wall Ball, 20#/14#
40 Double Unders
Max Burpees in remaining time

Repeat for a total of three cycles, resting two minutes between cycles. Score is total burpees.

Endurance:

Row 3x1000m, work:rest 1:1 OR rest while partner(s) works

Extra Work: Every 4 minutes for 4 sets:

10 Strict Ring Rows
10 Behind-The-Neck Press, moderately heavy
:30-60 Hollow Hold