“4’S UP” WOD 10/3/24

WARM UP:
50 Single Unders
10 Bumper Jacks 2″ + 4″
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility

WIN
WOD:
“4’S UP”
EMOM 40
M1: 35 Double Unders (70 SU)
M2: 15 Air Squats
M3: 15/12 Cal. Bike
M4: 4 Bar M.U.

FIT
WOD:
EMOM 40
M1: 70 Single Unders (35 DU)
M2: 15 Air Squats
M3: 15/12 Cal. Bike
M4: 15 Russian KBS (53/35) (44/26)

AT HOME
WOD:
EMOM 40
M1: 70 Single Unders (35 DU)
M2: 15 Air Squats
M3: 15 Sit Ups
M4: 15 Russian DB / KBS Swing