ROD 092714

Saturday , September 27, 2014



3 Rounds

30 Second Squat Hold

30 Second Handstand Hold

30 Second Chin Over the bar



Killer Conditioning

30/15 non-stop for five rounds.

  • KB high pulls
  • Wall ball
  • Battling Ropes
  • Jumping pull ups
  • Mtn Climbers




Indian Run – Distance TBD by Coach

*jog in a single file line the last person in line sprints to the front. When that person gets there, the next person at the end of the line sprints to the front of the line.