ROD 042712


Friday, 27Apr12


Pre-High Rock Friday

Due to circumstances, the 5:30 am class has been cancelled. Please note that the 10:00 am class is still scheduled.

We have previously posted on the site and told most of you that this should be a rest day for you High Rockers. For the rest of you who are not participating in the “Rock”, you should think about it for next year. I have confidence that if you can perform the ROD’s that we program for you, you could definitely participate in the Challenge. We prepare you for the unknown and unknowable.

We’re going with six rounds at each station.

Stay at the station and complete 6 rounds of 20 seconds work/10 seconds rest.

  • Jumping pull ups
  • Ball slams
  • Kettlebell swings
  • Air Squats
  • KB See Saw Presses
  • Sit-outs

1 minute rest between rounds