Thursday June 14th

A- 10min HS - work on HSW/ holds or build an obstacle and have fun

B- 5 rounds NFT                                   

rMU complex                                                  

1 strict ring pull up + 1 rMU + 1 dip                                                       

If you are not able to do MU's 1 sRPU + 2 kRPU

C- AMRAP 15min                                  

50 DB snatch 50/35                       

40 Burpees                                     

30 TTB                                                  

20 KHSPU                                        

400m run

Endurance WOD 

Forefoot WU
Using Vdot pacing from Aug 3rd

@ Rep pace:
2 X 200m
1 X 400m 

@ Interval pace:
4 X 200m
2 X 400m

@ Threshold pace:
2 X 200m
1 X 400m

Equal recoveries between each