Strength:1-1-1-1-1-1-1 Weighted Pull-up If you cannot do unassisted pull-ups, we'll be working on attempts at pull-ups with smaller bands or possible no band.

Conditioning: 400m repeats Run 4-5 400m repeats. Rest in between exactly the length of time it took you to run the 400m. The idea is to work to hold the time steady across each attempt, even as you get tired.

Mobility WOD: