ROD 082212


Wednesday, 22Aug12


Wicked Wednesday

6 rounds of 20 seconds work/10 seconds rest at each station with a 1:00 rest between stations.

  • KB One Arm Rows (r/l)
  • KB Suitcase Deadlifts to Squat Thrust
  • Kettlebell Swing to a Clean and Press (r/l)
  • Tactical Lunges
  • Kettlebell Racked Squat (r/l)
  • Hold to a Figure 8

On all single arm movements make sure you switch in between rounds. Go heavy, stop babying yourselves.