ROD 10214

Thursday, October 2, 2014

 

Pre-ROD

3 Rounds

1-Minute Jump Rope

12 Kettlebell Swings

1- Minute Plank

 

Strength

7 Minute EMOM

5 Chest to Bar Pull-ups unassisted

or

7 Chest to bar Pull-ups assisted

 

ROD

18 Minute AMRAP

10 Wallballs (20/12)

20 Sit-ups

Run – 155 Loop / First Speed Bump