Thursday’s WOD:

Warm-up:
12 Minutes @ Easy Pace:
5 Power Clean + 5 Front Squat + 5 Clean
30-50 Single Unders + 10-20 Double Unders

Strength:

Clean with 3 Count Pause in Squat 3-3-3, 3×3

WOD:

7 Rounds For Time:
7 Clean & Jerk, 135#/95#
7 Bar Facing Burpees
21 Double Unders

TIMECAP: 14:00

Extra Work: Sprints

Jog 800m
3×50′ High Knees + 50′ Buttkickers + 50′ Carioca
3x10m Sprint Start
1x100m hard run
4x100m Sprint, rest 2:00 between efforts
Jog 800m