Thursday’s WOD

Warm-up:

3 Sets:
300m Row
5 Pullups
10 Pushups
15 Walking Lunges

Strength:

12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Muscle-Up
2) Muscle-Up Negative
3) Transition Rock

WOD:

3 Rounds For Time:
15 Box Jump Overs, 30″/24″
15/12 Calorie Bike/Row
TIMECAP: 8:00

Extra Work:

EMOM 16, alternating:
a) 100′ Single Arm Overhead Carry, left arm
b) 100′ Single Arm Overhead Carry, right arm

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