ROD 101114

Saturday, October 11, 2014


Prep-Work (10 min CAP)

3 Rounds

3 Wall Walks

5 Pull-Ups

15 Power  Jacks


“Fight Gone Bad”

In this circuit, you move from each of five stations after a minute.The clock does not reset or stop between exercises and neither do YOU.

This is a five-minute round from which a one-minute break is allowed before repeating again for 3 rounds.

  • Sumo Dead-lift High-Pull
  • Push-press
  • Box Jumps
  • Burpees
  • Wall-ball



3 Rounds

25 Long Sit-ups

50 Hollow Out Flutter Kicks