Monday

Strength
On the 0:00 - 5 Back Squats
On the 2:00 - 4 Back Squats
On the 4:00 - 3 Back Squats
On the 6:00 - 2 Back Squats
On the 8:00 - 1 Back Squat
Build throughout.
 

WOD
1,000m Run
40 Pull-Ups
30 Thrusters 95#/65#
20 Calorie Row

COACH TONY "CAPTAIN" CHAN