ROD 072413


Wednesday, 24Jul13


Weeping Willow

This will be a 35 second work /20 second recovery for 6 rounds with a 1 minute rest between every 2 rounds

  • Farmers Walk (cones will be set at 45 feet apart outside)
  • Jumping Pullups
  • Dynamax Wall Throw Crunches
  • Chain Around-the-Neck Squats (don’t lean forward and keep chest high throughout)
  • KB Snatches (change arms at each round)

While laying on back place feet in contact with the bottom of the wall, Dynamax ball overhead-throw ball against wall while crunching up, not sitting up, and catch to re-tap ball overhead and repeat.