ROD 090614

 

Warm-up

600M run (N- 202 Industrial Loop S- second speed bump)

Then 3 Rounds

  • 15  Air squats
  • 30 Forward and Back Arm circles (f&B=1)
  • 60 sec Plank

600 M run AFAP

 

For Whom the Bell Tolls

Get as many rounds as you can in a 10 minute time period of each triplet. Rest 90sec between each triplet.

Triplet 1

  • 100 Jump rope rotations
  • Snatch, DB 5/5 reps or BB snatch 5 reps
  • 7 Jack Burpees

Triplet 2

  • Shuttle run (S- end of lot N- around building)
  • 5 Dumbbell HEAVY Thruster
  • 10 Sit-outs

 

Mini Met-Con 20 seconds work / 10 seconds recovery for 6 rounds (12 cycles).

  • Jumping Pull-ups
  • Slam Ball