ROD 092813

Saturday, 28Sept13

Saturday Running, Crawling, and Kettlebelling!

There will be three station areas prepared, ladder down with each couplet from 10-1 reps as described below for time.

Couplet #1

•Bear crawls

•Push ups

It goes like this… Bear crawl forward 10 yards, do 10 push ups, Bear crawl backwards 10 yards, do 9 push ups,  Bear crawl forward 10 yards, do 8 push ups…..

Couplet #2

•Kettlebell high pulls 10-1

•Squat thrusts 10-1

Couplet#3

•Shuttle run 10 yards 10-1

•Air squats 20-2 by 2’s

It goes like this…. Do 10, 10 yard shuttle runs, 20 air squats, do 9, 10 yard shuttles, 18 air squats,

do 8, 10 yard shuttles, 16 air squats…..