Thursday's WOD

Strength

3 Rounds of:

1a) DB Split Squat, Front Foot Elevated on 45# Plate x 6-8 ea. Rest 30s.
1b) Bent-over rear lateral raises x 10-15. Rest 30s.
1c) L-Sit x 10-20s. Rest 30s.

Metcon 25min cap

For total time:
Run 800m
21 T2B
21 Hang Power Snatch (95, 65)
Rest 3:00
Run 600m
15 T2B
15 Hang Power Snatch
Rest 3:00
Run 400 Meters
9 T2B
9 Hang Power Snatch

Scaling
L3: (75, 55)
L2: (65, 35) (Knee Lifts)
L1: (55, 25) (Knee Lifts)

Extra Credit

Worlds Greatest Stretch x 20-30s each pose

Training Intent

– Metcon: Look to find your pace today and split movements however you feel best fits your needs. Focus on your running form/pace today and try to have every round feel exactly the same in terms of breathing/pacing. Snatches are intended to be light and should be completed in 2 sets.