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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. 
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