7am Shop WOD
9am Park WOD
5 rounds:
45s run at pace out
10s rest
45s run at same pace back
10s rest
Goal is to reach your target each round
Your score is the total amount of steps you were short/long each round


Pace chart courtesy of Chris Hinshaw and Aerobic Capacity.

Come into the shop early this AM and work on a real “total-body” strength piece, the thruster, or come out to the park and work on running consistency with some pace runs. If you’re coming to the park take a good look at the chart above and pick out an appropriate “target time” for 100m based on your mile PR. We’ll use this to dial in your pace for today.
What do you need more work on? Both are sure to be fun!