Monday 8/11/18

WOD (performed first, 15 min cap):
5 x 400m NFT – continuous circuit, run opposite direction from usual (out the door to the left) and sprint end of ea 400 from end of fence until past door. The rest of the run should be slow (no faster than 5k pace).
Strength:
Pause Back Squat
3 x 5 with 3 sec pause in bottom
*heaviest set counts as score, however if warm up sets were less than 90% of highest set they do not count toward the 3 x 5.
Accessory: 3 x 30 ea (superset optional)
Pistol holds
Thomas stretch