Monday

LG and LJ are back from a great Surfing WOD!

Thanks to the coaches who filled in for us.

CF

If you are racing this coming weekend:

5.4.3.2.1.

DL & Back Squat

Building weight on each set

If you are NOT RACING:

5 rnds

1 min weighted front lunge

1 min box jump

1 min weighted step up

RUN

If Racing:

8- 400m repeats

with 30 sec rest

If NOT RACING:

8 hill repeats

Walking recovery