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!