Thursday WODs - 8/7/2014

And here are your Thursday WODs!  If you are really sore, make sure you recover because I have some fun in store for you on chipper Friday ;)

Thursday Aug. 7, 2014

CrossFit (7am/9am/5:30pm/7:30pm)

Deadlift – 5 x 5 at 85%

3 x 5-minute rounds:

5 minutes to perform…

20 OH lunges 75/115

15 Power Cleans

10 Barbell Push-ups

AMRAP HSPU

**1 min. REST between rounds**

Endurance WOD (6am)

Agility work:  Ladders and T-Test

5 RFT:

500-meter row

50 squats

30 back extensions

Unloaded WOD (6:30pm)

5 RFT:

10 Push-ups

150m Sprint

1 rope climb

150m Sprint