Thurs., Dec. 3, 2015 (CW only)

Thursday WOD

A.
Three sets of:

Front Squat x 6-8 reps @ 30X1 (95#)
Rest 60 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 3010
Rest 60 seconds
Double-Under Practice x 60 seconds Hurdle Hops - 30 sec.
Rest 60 seconds

B.
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters
20 Pull-Ups (Supine)
20 Burpees

CW: 5 Rds. of 10 reps. each