“4800” WOD 7/9/14

WARM UP:

400 M. Run

400 M. Row

Then:

7 Min. of Mobility

SKILL:

3 x 60 Sec. Plank (Weighted)

Then:

3 x 10 Ass. Glute-Ham Ext.

WOD:

“4800”

For Time:

1 Mile Run

1 Mile Row

1 Mile Run

POST WOD:

Roll and Mobilize