ROD 122014

Saturday, December 20, 2014

 

ROD:

3 Rounds

11 Unbroken Kettlebell  Goblet Squat Cleans (24K/16K)

11 Unbroken Box Jump Burpees

 * perform 11 push-ups each time you break reps

 

Strength Challenge

With a running clock complete 5 thrusters every minute. Adding weight every 5 minutes

From 0:00-5:00 use DB’s (35/20)

From 5:00-10:00 use DB’s (45/25)

From 10:00-15:00 use  DB’s  (50/30)

 

Endurance:

4 Rounds

200M Run with a Dynamax ball…enjoy that

*South to 115 and back

*North to first speed bump and back