ROD 092514

Thursday, September 25, 2014

 

 

Pre ROD

3 Rounds

1-Minute Jump Rope

12 Jump Squats

12 Push-ups

 

ROD

3 Rounds

50 Groiners

Bear crawl length of Gym & back

40 Un-weighted Step-ups

Bear Crawl length of Gym & back

30 Slam ball

Bear crawl length of gym & back

20 Thrusters (65/45)

 

CORE

3 Rounds

1-Minute 6” Leg Raise & Hold

25 Sit-ups