DATE – Saturday Sept 20th (Workouts at Crab Park 9:30am & 10:30am)


Warm-up:  Dynamic running/leg warm up


Mobility:  Quad / Hamstring / Calf stretch


WOD A) 6 x “Flat to Tree” ~60-70m Hill sprints

Walk back down + 60s rest between efforts


WOD B)  Partner WOD:

12 rounds for time (6 rounds each alternating rounds):

20 air squats / 20 jumping lunges (alternate movements each round)

250m run (start from the shelter, out around the gravel loop towards the pier and back)