Thursday
Supplemental
6 x 3 Front Squats
Strength
Back Squats
5 x 10
GHD Sit Ups
5 x 16
Every 3 Minutes
Wait 4 Minutes
Back Squat
1 x 20
Workout of The Day
Hero WOD “White”
5 Rounds
3 15′ Rope climb
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters
Supplemental Endurance
Run 1600m
rest 5 minutes
Run 1200m
rest 4 minutes
Run 800m
rest 3 minutes
Run 400m
rest 2 minutes
Run 200m
