ROD 081612


Thursday, 16Aug12







20 min AMRAP

  • 2 DB/BB Power Hang Squat Cleans  (DB=w/20>, m/35>) (BB=w/45>, m/65>)
  • 20 Jump Rope Rotations


  • 4 DB/BB Power Hang Squat Cleans
  • 40 JRR’s


  • 6 DB/BB Power Hang Squat Cleans
  • 60 JRR’s

*Add 2 DB PHSC and 20 Jump Rope Rotations each round for 20 minutes

Post rounds completed to comments!










NLP Cardio Boxing

Are you ready to sweat?

With over 1,000 calories burned during a one hour class! Mix up your routine with the balance, coordination and strength building moves of strength boxing while burning calories. These high-intensity classes are a great full body workout, incorporating a broad range of exercises, punches and athletic drills. The high repetitions combined with the intense cardio bouts will tone your body better than most other forms of exercise. It rolls many different modalities into one diverse, intense and unique workout. Come join us.



Strong-The Story of Joe DeFranco’s Gym