Saturday, 8/23/2014 WOD

1 mile run for time (4×400 Meters)

Rest 3 Minutes
then 3 Rounds
500 M Row, 1 Minute Rest

Warm Up:
400 M Run
60 Double Unders/180 Singles

Stretch:
3 Rounds
10 Reps Ankle Joint Mobility
10 Air Squats
10 Ring Rows