ROD 091212


Wednesday, 12Sept12


Work It Wednesday

This is a 30 second work /15 second recovery with a 1 minute rest between of the 4  rounds.

  • Pull-up Bar Finger Hold (@ pullup bar just place the first 2 digits of the hands and hold)
  • KB Single Arm Rows (change r/l)
  • KB Alternating Single Arm Squat Thrust to Snatch Pull
  • Atlas Stone Shoulder Lifts
  • Sit-outs
  • Vipr Zercher Squats (go deep)