09182014

Thursday, September 18, 2014

 

Pre-ROD:

3 Rounds

• 30 Second Squat Hold
• 30 Second Handstand Hold
• 30 Second Chin Over the bar (palms facing you)

 

ROD

60 Seconds Work / 30 Seconds Rest for 3 rounds

A) 30 Wallballs (12/16)

B) 24 Figure 8 to hold (14/20)

C) 18 BB/DKB Ground to Overhead (95/65)

D) Max Reclines

E): Rest

If you finish a movemnet  early = extra rest

If you don’t make the number , boo hoo try harder!

 

Endurance:

2 Rounds AFAP

Run to 202 Industrial Loop / Second speed bump

20 Grioners