RUNNING WOD 10.18.16

A. Warmup- 4 x 2min Row with 1 Minute Rest

B. 4x 400m Run with 90 seconds rest

Rest 4 Minutes

1 Mile Run 

Rest 4 Minutes

4 x 400m Run with 90 seconds rest

C. Cooldown- 1000m Row at 5k Pace

D. ROMWOD