Thursday

40 person JYD= Hard!

Warmup
2 Mins each Row, Dyne, Run, Rope

then

JYD

WOD

Gymnastic Weakness Volume Training (your choice)
2-3 Reps on the minute for 10 mins

then

“Vomit Comet”

Three rounds for time (15 min Cap)
20 Sandbag Thruster @ 50/30#
15 KB Swing @ 53/35#
12 Pull-ups
8 Burpees

MOD= Modify as little as possible. This one is a burner and could give you some serious mental confidence.  You can do it!
*compare to https://crossfitcapeann.com/2012/08/22/wednesday-73/

then

Challenge Max OHS with 50%BW

Cooldown

Jog the loop x2

 

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