ROD 081215

ROD

Wednesday, 12Aug15

Get it Over

Work-up 2 ROD for 3 rounds with a running clock

• 90 seconds DU practice (must attempt DU’s during this time)
• 60 seconds of Hollow outs
• 30 seconds of Sit-outs

rest 2 minutes

AMRAP for 14 minutes of:

• 200 m Run
•   9 DB Bent Over Rows
•   7 Hang Squat Cleans
•   5 DB Military Press (not push press)
•   3 Burpees

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