4 WOD Wednesday 9 July 2014 | 619

4 WOD Wednesday 9 July 2014

WOD 1

5 Rounds

  • 400 Meter Run
  • 8 Burpee Pull Ups
  • Every 3 minutes

Write down your 400 Meter times and find your average time for all 5 Rounds

Foam Roller 5 Minutes Calves

 

WOD 2

  • 60 Double Unders
  • 200 Meter Medicine Ball Run
  • 40 Double Unders
  • 200 Meter Medicine Ball Run
  • 20 Double Unders

Foam Roller 5 Minutes IT Band

 

WOD 3

  • 2000 Meter Row

Foam Roller 5 Minutes Quads

 

WOD 4

  • 1 Mile Colusa Run

 

Foam Roller Upper Extremity

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