Thursday 12.10

THURSDAY
WOD 1: 10m AMRAP
Row 1000m (Buy In)
then AMRAP with remaining time
15 Hang Power Clean 75/55
15 Power Snatch

S: Row 750m, 10/10 reps, 65/45
L1: Row 750m, 12/12 reps
Rx+: 95/65

Rest 8 minutes

WOD 2: 10m AMRAP
100 Walking Lunges
Run 800m
60 Goblet Squats with KB 53/35
40 Situps
20 Push-ups

S: 80 Lunges, Run 600m, 35/26 KB
L1: 35/26 KB

Extra Work
No extra work

HomeWOD
10m AMRAP
4:00 Cardio Buy In, then AMRAP with remaining time
15 KB Swings or Weighted Ground to OH
15 Jumping Squats

rest 8 Minutes

10m AMRAP
50 Hollow Rock Buy In, then AMRAP with remaining time
10 Up Downs
10 Push-ups
10 Situps
10 Lunges (alt)