1st Thursday WOD

Here is the day 4 workout.

Run/Walk 10 minutes


You do these straight through.  With as little rest as possible.

1 10 second running sprint (5 seconds out, 5 seconds back)

Lateral Burpees (Get an item like a stick or water bottle you can use as a visual to jump over)

3 Push-ups

4 Jumping Lunges (1 rep = each leg)

Box Jumps (Use a step or bench) or Tuck Jumps (if no step is available)


Walking Lunges (1 rep = each leg)

Air Squats

9 Sit-ups

10 Broad Jumps

11 Bear Crawls (1 rep = all fours take one step forward)

12 Squat Jumps

My journey:

and….I’m sick! Gonna have to miss this one. Hope to get after it tomorrow.

Your Journey:

Hopefully you can rock it out for me!

Reply in the comments.

Click here to tweet Carlos Whittaker and let him know you want in the next time he starts up a fitness challenge.

Full FitByFirst Workout Journal Here



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