WOD: Thursday 13/08/2015

Alternate between:
a) 4 x 20m Weighted Walking Lunges in Front Rack
b)  4 x 1-2min Plank Hold

then:

Complete 4 Rounds of the following for best efforts:
In 2 Mins complete 15 Box Jumps/Step Ups
In remaining time accumulate as many Thrusters (30kg/40kg) as possible.
Rest 1 min

Post weights and reps completed to comments.

Endurance - Workout of the Week
Hortman
Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups