THURSDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC STRETCHING

SKILL/STRENGTH
OVER HEAD SQUATS
3-3-3-3
20 Min.

W.O.D
 8 Min. AMRAP (Advanced) with (Rx)
20 Min. AMRAP (Intermediate) with no Rx


6 Shoulder To Overhead#135(Rx) #95(Rx)
12 Deficit Push Ups (put hands on plates, chest to the ground)

Then, on your own….   
7 100m sprints (rest 45 sec-1 min between each)
(Modify with 15 cal bike or 125m row)