Thursday

COACHES WARM UP

MONOSTRUCTUAL GOAT

In front of a running clock complete every 2 1/2 minutes:

Rounds 1 and 4 complete: 500m Row

Rounds 2 and 5 Complete: 400m Run

Rounds 3 and 6 complete: 1km Assault Bike

WOD

"Nancy"

5 rounds for time of:

400m Run

15 Overhead Squats - 42.5/30kg

Time Cap: 18 minutes