“P.C. REDLINE 4” WOD 10/14/21

WARM UP:
400 M. Run
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Inch Worms
10 Side Lunges
10 High Kicks
Then:
Mobility

WIN & FIT
WOD:
“P.C. REDLINE 4”
For Time with a Partner:
12 x 250 M. Row
*Rest off each other or :30 if solo
6 x 500 M. Row
*Rest off each other or :45 if solo
4 x 750 M. Row
*Rest off each other or 1 Min. if solo
**Score = Total Time
***40 Min. Cap

AT HOME
WOD:
Run Repeats
4 x 400 M. (Rest 1:1)
2 Min. Rest
8 x 200 M. (Rest 30 Sec.)
2 Min. Rest
For Time:
800 M. Run