ROD 082214


Tuesday, August 22, 2014


EMOM for 10 minutes

Sprint Suicides – 85% or > of your max speed for 1 minute / Rest 1 minute – Cones will be set-up to denote distances to be run. Wait for instructor to call TIME.

  • NLPS – end of Parking Lot & back
  • NLPN – corner of Oakland to corner of Bement


Farmers Walk Suicides  –  Cones will be set-up 30 feet apart. You will walk to the first cone and back to the start, then go out to the second cone and return and repeat for 3 rounds. You may use either KB or DB but they must be heavy. Then the clock will start for…

AMRAP in 14 Min…

  •   3 BB Sumo Deadlift High Pull
  •   6 NLP Push-ups (remove hands of the floor at the bottom)
  •   9 Box Jumps (jump up and step down)
  • 12 KB Swings