Maybe you usually rest on Thursdays. But maybe you should text your friend and give this work out a shot.
This is not a birthday WOD. I’d never do that to my friend.
Skill: 15 minutes
build to heavy
Snatch lift off+full snatch
2000 m row
Run 400m with medball 20/14
100 power snatches 75/55
1000 m row
RX: alternate every 50 of each movement(row alternate every 500).
Sc: alternate every 25 of each/250m on row.
Beginner: switch as often as needed.