6:00am, 7:00am, 5:30pm
strength:
deloading back squat at 70 and 50% of 1rm for 8:00
WOD:
1:00 16 front rack lunges (95/65)
1:00 10 over the bar lateral burpees
1:00 20 ball slams
1:00 rest
4 rounds
* :30 plank hold penalty for each incompleted minute. To be completed after WOD