Wed - basic training

Group warm up
Shoulder mobility

Strength
Pausing back squats
5-5-5
Start at 50% of max, move up in weight each set

Metcon (15 min cap)
Buy in 400 meter run
Then
2-4-6-8-10-8-6-4-2
Pullups
Situps
Cash out 400 meter run

OT
40 hollow rocks
1 min plank