ROD 111514

Saturday, November 15, 2014

 

ROD

11-1  reps – 30 minute Cap – complete one exercise before moving on

Back Squats (135/85or >)

Push Press (105/65 or >) DB or BB

Pull-ups

 

Endrance 100

*1 Round AFAP

 

40 Box Jumps

Sprint 115/1st SB

30 Slam Balls (20/15)

Sprint 115/1st SB

20 Slam Ball Sumo  Jump Squats* (20/15)

Sprint 115/1st SB

10 Burpees

 

CORE

2 minutes max sit-ups, post reps.

 

ROD