ROD 102814

Tuesday October 27,2014

Prep Work

3 Rounds

• 30 Second Squat Hold
• 30 Second Handstand Hold (toes and nose to the wall)
• 30 Second Chin Over the bar (palms facing you)

ROD

20 seconds work/20 seconds rest for 6 rounds non-stop

• Single hand KB high pull
• T-Stab Push-up
• Battle Rope
• Box Jumps
• Bear Crawls

Mini Met-Con

20/10  8 rounds, alternating between the following 2 movements.

• KB Swings
• Sit-ups