ROD 110814

Saturday, November 8, 2014

 

ROD

 

Dyna-MIGHT II

20 minute AMRAP

15 Thrusters

10 Push-ups (both hands on the Dyna-max)

5 Squats

* perform all the movemnets holding 16,12, or 10 lb dyna-max ball.  Thrusters are single arm, switch sides each round.

 

ENDURANCE

Endurance: 3 Rounds

Run – 202/Stop sign

Each Run Starts with a Farmers Carry  to 115 /1 st speed bump drop weights, run then pick them up on the return (80/50 or > total weight)

Rest 1 minute

 

CORE 4 rounds

  • 30 Second Hollow Out
  • 30 Russian Twists (l+r=2)

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