ROD 09302014

Tuesday, September 30, 2014

 

Warm-Up

2rds 30/30 (partner warm-up)

  • Band Bear Crawls
  • Band Laterals (r)
  • Band Laterals (l)
  • Band Broad Jumps
  • Band Sprints

*Both teamates are inside the band, one person bear crawls the other provides resistance, then switch.  Perform all the movements in a UGOIGO manner continously.

 

ROD

3 Rounds

  • 15 Thrusters
  • 15 Kettlebell Swings (24K/ 16K)

Run 600M – 202 Loop /2nd speed bump

3 Rounds

  • 9 Thrusters
  • 9 Incline Push-ups

 

Endurance

10-Minute EMOM

Even Minutes: 24 Alt. V-ups

Odd Minutes: 15 Wall ball (16/10)

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