ROD 020911


Wednesday, 09Feb11


POST COMMENTS !!!!!!!!!!


 Push Slam Swing Pull

20 sec / 10 sec / 6 rds. Do 6 rounds all at one station before moving on… pace yourselves. Stay in a rep range that is consistant throughout the 6 rds.

  • Bosu Push-ups w overhead claps
  • Slam ball
  • KB deads / swings
  • Mt climbers
  • DB push press
  • KB high pull
  • Reclines


Something to think about if your a runner


Results from Tuesday night’s ROD

Who would be interested in a 9pm class?  Please post

If you have a better suggestion, we would love to hear it .



How do they stay up? If you know please tell us.

BTW, this is not a member of NLP