ROD 033011


Wednesday, 30Mar11


Clay Pit to Stay Fit

15 seconds work/15 seconds rest for 8 rounds at each couplet: 30 sec rest between rounds

Couplet 1:
  • Reclines
  • Ball Slams

Couplet 2:

  • Kettlebell H2H swings (heavy)
  • Hindu Push ups

Couplet 3:

  • DB Unilateral Thrusters
  • Mtn. Climbers


For anything worth having one must pay the price; and the price is always work, patience, love, self-sacrifice — no paper currency, no promises to pay, but the gold of real service.


         Demetria is a 12 year old athlete that has been in our program since October of  2010. Before she entered the program she always wanted to climb the rope. Well now that the program is over and we are confident that she has the upper body strength, we allowed her to climb. Look at her now, capable of maintaining enough back strength to perform this climb…. you go girl!!! We are so proud of your hard work and dedication.