A. Weightlifting:
Back Squat – heavy set of 5
(So, the amount of time you are allowed to back squat tonight depends on what your one mile run time is.
If you are over a 10min/mile, you will have just 10min to back squat before you must start your runs.
If you are under a 10min/mile, you will have 15min to back squat before you must start your runs.
When in doubt, defer to your coach!)

B. MWOD:
Box + Band – 2 x 30s ea side

C. WOD:
Run 1 mile
-rest 5 minutes-
Run 800m
-rest 5 minutes-
Run 1 mile

(You MUST rest exactly 5 minutes at each break – no leaving early!!!!)

D. Post-WOD Recovery:
Calf Smash – 2min ea side