Thursday WOD

4 Rounds not for time but for quality

16 Dumbbell Thrusters

12 Ring Rows

200m Jog

Back Squat- Wave set

5, 3, 1, 5, 3, 1

Each set heavier than the next with 2:00 rest

“Helen”

3 rounds for time of:

Run 400 meters

1.5-pood kettlebell swings, 21 reps

12 pull-ups