Friday

Today is Rest/Recovery/Practice Weakness Day.

Choices:
A. Rest, Recover, Mobilize(soak in a hot tub, get a massage)
B. Practice a weakness(pick one, work on it with a coach)
C. Make up a missed WOD from earlier in week(If you cannot complete Games WOD#3 on Saturday, you can do this today)

OR

Optional WOD:
A. Back Squats 5 x 5, rest 2 min between sets
B. 400 m run x 4 sets, each effort increasing intensity(ex. 70%,80%,90%, then max)
So, your runs should get faster each round.