ROD 112214

Saturday, November 22, 2014



4 rounds, circuit style with  1 minute rest between rounds

Rd #1 30 raisers

Rd#2 25 raisers

Rd # 3 20 raisers

Rd#4 15 raisers


Raiser Shuttle run – each group will take a turn at transporting a stack of raisers from one end of the gym and back as fast as possible (the “Timer”).


  • Wall Ball
  • Box Jumps
  • TRX Atomic Push-ups
  • KB Swings
  • KB High Pulls

While one group acts as the Timer the others will be performing the movements as a circuit for as long as it takes the group acting as the timer to transport the raisers.