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Old 4th Ward


Wednesday, July 24


2 stations x 4 min ea

Repeat each station 3 times. 


Station 1 (4 min cut off): Run past the stop sign to the beltline & back. Blue: mailbox run

(Hold plank until 4 min is up) 

Non-runner subs: 650 m row OR 3-min Air Bike


1 MIN REST B/T Stations


Station 2:  6 Exercises/station – 40 seconds per exercise (4-min continuously running clock)

Big MB Slams 

MB OH Step Back Lunges 

Jump Rope

Mountain Climbers

Big MB Sit ups (tapping overhead and between extended legs) 

Broad Jump Burpees (tuck jump if crowded) 



7 way hips to finish out our day ( laying on your side, do all moves on one side first, then switch)

:20 sec each movement 


Wednesday, July 24
View Calendar:


Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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Kirkwood = Red | O4W = Teal | All other events = Blue

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