9am CrossFit WOD
Partner Workout
With a 17 Minute Time Cap:
100/70 Airdyne Calories
50 D-ball to Shoulder
20 Rope Climbs (Scaled: 50 Pull-ups)
50 D-ball to Shoulder
100/70 Airdyne Calories
AMRAP Double Unders
Rest 3 Minutes
Optional Team Sled Push, Ohio St.
10am Running WOD
Interval Workout
1 x 800 meters
3 x 400 meters
3 x 200 meters
1 x 800 meters
Rest as needed in between.
Optional Additional Work
5 Rounds Of:
• 100m Stride @85-90%
• Rest 1 Minute
