“PC REDLINE 1” WOD 3/20/25

WARM UP:
400 M. Row or Run
10 Walking High Knee Holds
10 Walking Flamingo’s
10 Walking Lunges
10 Ice Cream Scoops
10 Side Lunges
10 High Kicks
Then:
Mobility

WIN & FIT
WOD:
“PC REDLINE 1”
5 × 500 M. Row
*1 Min. Rest
10 x 250 M. Row
*Rest :30 Sec.
5 x 150 M. Row
*Rest :20 Sec.
1K Row For Time
*Score = 1K Row Time
**Rest 1 Min. between each row sequence.

AT HOME
WOD:
5 × 400 M. Run
*1 Min. Rest
10 x 200 M. Run
*Rest :30 Sec.
5 x 100 M. Run
*Rest :20 Sec.
1 Mile Run For Time
*Score = 1 Mile Run Time
**Rest 1 Min. between each run sequence.