ROD 031115


Wednesday, 11Mar15


 Speed Demon

This is a 35 second work / 10 second recovery for 5 rounds with a 1 minute rest in between. You must run, not walk, to each station as you have only 10 seconds for the transaction. This is a high level intensity ROD that needs your undivided attention. Bring your “A” game for this one.

  • 3 KB Swing w/Walkout
  • DB Push Press
  • Battling Ropes
  • Band Swimmers
  • 10 Sprint High Knees to a Burpee
  • Dynamax Alternating Side Wall Tosses