9am CrossFit WOD
Partner Workout
With a Time Cap of 30 Minutes:
Run 1 Mile Together
200 Double Unders
150 Wall Ball Shots (#20/14)
100 Toes to Bar
50 Shoulder to Overhead (#155/95)
25 Turf Width Bear Crawls Together
10am Running WOD
Warm-up
800m easy run
Footwork drills
Endurance Workout
5 Rounds, With a 20 Minute Time Cap:
• Run 400 meters
• Row 200 meters
• Rest 1 Minute
Optional Cool Down
10 minute "shake out" run
