ROD 080315

ROD

Monday, 03Aug15

 

Whamo!!

4 rounds for time

  • 20 Dynamic Squats
  • 15 Squat Jumps
  • 10 Lunge Jumps (r+l=2)
  • Run 200 meters or 40 cal on bike

Rest 2 minutes… then

On the 2 minute mark for 12 minutes, do…

  •   5 Burpees
  • 10 KB Snatch Pulls
  • 15 Mountain Climbers ( two legs = 1 rep)
  • 20 KB Swings

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