ROD 081614

Saturday, Auhgust 16, 2014

 

Pre-ROD:

EMOM for 12 minutes

  • min 1 – Jump Rope
  • *8min 2- 50 m Sprint
  • *min 3 – 6 push-ups & 12 Air squats
  • *Min 4 – 50 m sprint

 * Perform the movements AFAP, the remaing time on the clock is your REST

 

ROD:

Life’s A BEACH Saturday

30/15 5 rounds, 1 minute rest between rds

  • Atlas Stone March
  • Battle Rope Ready
  • Tire Flip’d Out
  • Beat the Tire Sprints
  • Chicken Cutlet Burpee & roll

 

Core:

6 Rounds of

  • 30 Second Hollow out w/ flutter kick
  • 30 Second Plank Rock

 

Group ICE Water Challenge – Bring your bucket!