Thursday Wod
Snatch
Run
Be fit
30@45/35
Run 200m
20@75/55
Run 200m
10@95/65
Run 200m
20@75/55
Run 200m
30@45/35
Run 800m
Be strong
20@135/95
Run 400m
15@185/135
Run400m
10@225/155
Run 800m
Accessory
3×12
Box/parallet shoot throughs
3×10
Partner glute ham raises (GHD razor aka glute ham raises on the floor) into 20 second sprint on assault bike
Partner A sit on knees partner B holds feet/ankles
Partner A lowers themselves to the floor or a box using hamstrings to return to sitting upright