WARM UP – MOBILITY
2 rounds: (big classes alternate w/ partner)
– Dynamic running laps / dynamic stretches (calves, hips, hamstrings etc)
– 60-90s Row
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Review Ski erg / Bike technique, and warm-up a short intervals of each.
Review 1 min run route and pick a starting station for the WOD
WOD A
604 QUADRATHLON
Complete for time:
1 Mile Run
2km Ski
2km Row
4km Echo Bike
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You may start on any station (max 7 each) and try to rotate in order, but if the Bikes/Ski’s are all full you may change up the order as needed to keep moving.
ACCESSORY
Cool down, Roll, Stretch, Mobilize
