ROD 032214

Saturday, 22March14

Fire Breather


One minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This ROD calls for three rounds. The clock does not reset or stop between exercises. On the 1 minute mark each member must move to the next station immediately.

  • Reclines
  • DB Thrusters
  • Farmers Walks
  • Plyo Push-ups (hands on and off stepper)
  • Dynamic squats on stepper (3 risers )