ROD 052513

ROD

Saturday, 25May13

 

Pre–Memorial Day Feast Workout

Four rounds of:

Work /Rest ratio = 20/10, (rest 1 min between rounds)

Here’s the circuit;

  • Single arm DB clean and push press…. HEAVY!!!   (30/45lbs)
  • Kettlebell high pull (16/24kg)
  • Pop-ups (start in lower push-up position, pop-up into a surf stance, alt front foot each rd)
  • Sit-ups
  • Kettlebell swings (20/24kg)
  • 180 Jump-overs (squat and jump over bosu rotating 180 degrees…repeat…repeat)
  • High Knees

Don’t use the High Knees station as rest!!

 

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