ROD 082311


Tuesday, 23Aug11


“Fight Gone Bad, Biotch”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We are doing 3 rounds of this. The stations are:

  1. Wall-ball: 10 (w), 15 (m) pound ball, 10 ft target.
  2. Sumo deadlift high-pull, 24k (m), 16k (w)
  3. Box Jump: 20″ box
  4. Push-press: 50 pound Barbell
  5. Burpees

The clock does not reset or stop between exercises. On call of “rotate,” the member must move to next station immediately.


Here are some of the pics from last weeks workout in Wolf’s Pond Park by FLINT!

  Pushups on the KB


    Drive to Thrive!!


WTF is Sean doing. He’s suppose to be recovering. He just had surgery. Hello anyone home up there in his brain. GO HOME!!