1) Back Squat:
3 x 5 reps
(add 1 – 5 lbs to weight from last week)

2) Row 1000m for time.
Rest a few minutes then,
Complete a 400m run every 4th minute for 3 rounds. (run at 0:00, 4:00 & 8:00).
Rest a few minutes then,
Row 1000m for time

Endurance WOD:
Off