Thursday’s WOD

Warm-up:

10 Minutes:
5 Clean High Liftoff
5 Power Clean
5 Front Squat w/Pause
5 Clean
20 Mason Twists

Strength: 

Clean with 3 Count Pause in Squat 2RM, then 2 singles with 2RM weight

WOD:

AMRAP 10:
20 GHD Sit-ups
5 Squat Cleans, 205#/145#

Extra Work: Row
2:00 @ 22-24 strokes/minute + 2:00 @ 24-26 strokes/minute + 1:00 @ 26-28 strokes/minute
8x125m @ 38-40+ strokes/minute, rest 2:00 between efforts
1000m @ 22-24 strokes/minute