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)
