9am CrossFit WOD
Partner Workout
AMRAP in 17 Minutes:
• 30 Wall Ball Shots
• 30 Hand Release Push-ups
• 30 AbMat Sit-ups (Toes to Bar for Rx+)
• Row 1000 meters
Rest 3 Minutes
Team Sled Push, Ohio Street (Groups of 3-4)
10am Running WOD
Warm-up & Footwork Drills
Running Workout
AMRAP in 10 Minutes:
• 100m Acceleration (Reach 80-90%)
• 10 Squat Jumps
• 100m Acceleration
• 10 Dumbbell Push Press
Optional Cool Down
800 meter "shake out" run
