Thursday’s WOD

Warm-up:

EMOM 16, alternating:
a) 40-50′ Forward Crawl
b) 100m Jog
c) 40′-50′ Backward Crawl
d) 30-40 Single Unders + 10-15 Double Unders

Strength:

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up + Negative (aim for 0:10 per negative)
2) Strict Muscle-Up
3) Muscle-Up Negative
4) Transition Rock
-Elevated (most difficult)
-Supine (medium difficulty)
-Incline (least difficult)

WOD:

For Time:
150 Double Unders
50 Sit-Ups (feet anchored)
1200m Run
50 Sit-Ups (feet anchored)
150 Double Unders

TIMECAP: 22:00

Extra Work:

Run
5:00 @ 6, into 6 Sets:
3:00 @ 6-7
2:00 @ 7-8
1:00 @ 8-9