Thursday’s WOD:

Strength:  Set the clock for ten minutes. On the odd minutes do 3reps of Front Squat at 80% of your best and on the even minutes do 3 pistols each leg.  Please only do pistols if you have healthy knees.  If you are going to scale pistols, do step ups on high box with a very slow decent.  Share racks for the FS and warm up to the weight.

Conditioning:

5 Rounds

5 Hang Power Cleans (wt: 50kg/35kg)

5 Push Press  (wt:50kg/35kg)

10 Stationary Lunges with bar on back (wt:50kg/35kg) alternate legs so you do five each leg.

*scale weight as needed.  form over weight and speed.