0 By sfsites In W.O.D.Posted April 21, 2016Thursday 4/14/16Warm Up: 1 Mile jog Conditioning: 4 X 100M RUN/ 20 sec rest 3 X 200M/ 30 sec rest 2 X 400M/ 1 min rest Core: 3 RDS 30 AB Mat Sit up 1 Min Plank 30 sec L-Sit (have to acquire the whole 30 sec) 1 [...] READ MORE