ROD 030810

ROD

Monday, 08Mar10

Day Class = 11:00am ROD

5 rounds of 40/20 on the 

  • Jumping pull ups
  • Dumbell push presses
  • kettlebell clean/squat
  • Mountain Climbers
  • Rower

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Strongman Monday Night         

6 rounds of 20 seocnds work/10 seconds rest at each station

Finish all 6 rounds before moving on.

Take 1 minute rest between each station

  • Sandbag cleans / alt shoulders 
  • Deadlifts w 155#
  • Dbl Kettlebell swings
  • Dbl KB Front Squats 
  • 30 lb dumbell push press
  • Tire Flip
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