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

 

Kinetic

 

 

 

 

 

 

 

 

 

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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