ROD 111412


Wednesday, 14Nov12


Wash-out Wednesday

This is a 40 second work / 20 second recovery for 4 rounds with 1 minute rest in between rounds.

  • Jumping Pull-ups
  • Back Squats (everyone does a minimum of 65 lbs. Barbell)
  • Squat Thrusts
  • DB Renegade Rows (L&R) w/ Push-up
  • Swings
  • DB Push Presses

Everyone will learn how to properly do a back squat, warm-up will be short.



ROD 111312 results!