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

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