200m run or row
10 EB shoulder presses
400m repeats with 2: rest between
COACHNOTES: We're into the actual first week of Work Capacity with last week being a ramp up week. This week is starting slow, but will peak on Friday again with a slight repeat of last Friday's WOD with 45 sec. work and 90 sec rest.
WODNOTES: WOD 1 took 7-10 minutes, WOD 2 5-8 minutes