130404

Thursday

Warm up:
Row 250m easy and then 250m fast w/o straps
15 wall squats

Mobility

Strength/Skill:
Back Squat
2 x 5 @ 70%
2 x 3 @ 75%
3 x 1 @ 80%
60-90 sec rest between sets

WOD:
4 min bottom-to-bottom Tabata air squats (20 sec on, 10 sec rest in the bottom)
+ immediately after last resting hold: 1 mile for time

Score is lowest number held in a 20 second interval  and your mile time.