Thursdays's WOD

Strength (4 Rds not for time)

1a) Farmer Carry x 100 meters, AHAP. Rest 60s.
1b) Weighted Plank x 30s, AHAP. Rest 60s.
1c) RDLs x 8 Reps, Moderate Weight.

Metcon

With a running clock:
0:00-7:00,
AMRAP of:
30 Double Unders
15 Power Snatch (75, 55)

From 10:00-17:00,
AMRAP of:
30 Double Unders
15 Hang Power Clean (75, 55)
10 Air Squats

Training Intent

– Strength: Farmers Carries as always should be AHAP. Weighted planks use a partner to help load unload. RDL should be light to moderate weight.
– Metcon: Each piece should be fast paced. BB Movements are light on purpose so make sure you scale correctly to perform big sets. There is 3:00 rest in between conditioning pieces. That should ensures you receive enough recovery throughout to sustain yourselves.