ROD 07302013
Tuesday, 30July13
6:30pm
30 seconds of work/15 seconds of rest non-stop of the following for five rounds.
- Reclines
- Ape walks
- Wall ball (m-20lbs/w-12lbs)
- Med-ball standing chest passes
- Ab Ring circles
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7:30pm
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8:30pm
The work / rest ratio will be 35 sec /15 sec with a 30 sec rest in between rds.
- Overhead BP Carry
- Zig Zag BB Farmers Walk
- Standing jumping pull-ups
- Rotational Ball Slam
- Rock & Ball throws