ROD 092314

Tuesday, September 23, 2014

 

 
Pre-ROD

Minute 1: Squats

Minute 2: Push-ups

Minute 3: Squats

Minute 4: Push-ups

Score= total reps

 

LADDERAP

 

The Ladder (15 minute Cap) Climb as far as you can!

2, 4, 6…. 20

• Wallball (20/12)
• Slam Ball (20/15)

 The AMRAP (12 minutes)

• 5DB Man-makers (25/15)
• 10 Weighted Step-ups (r&l=2)

 

CORE

Minute 1: Plank

Minute 2: Sit-ups (any style)

Minute 3: Plank

Minute 4: Sit-ups (any style)