ROD 072313

Tuesday, 23July13

 

6:30pm – Muscle Endurance

 

Throw-Swing-Jump-Clean

4 Rounds for time of:

15 Wallball
15 KB swing
15 Box jump
15 Power cleans

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7:30pm – Kinetic Boxing

Kinetic

 

 

 

 

 

 

 

 

 

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8:30pm – Strength

The work / rest ratio will be 30 sec /15 sec with a 30 sec rest in between rds.

  • Atlas Stone shouldering (alt r/l)
  • KB Farmers walk
  • Pull-ups
  • Rotational ball slam (alt r/l ea. rd)
  • Handstand wall walks
  • DB Floor Press

 

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