ROD 080913


Friday, 09Aug13


Met – Blast/Off

3 Rounds of:

  • 1 Minute Barbell Power Cleans
  • 1 Minute KB Dead Clean & Press
  • 1 Minute Box Jumps
  • 1 Minute Alternating DB Snatches
  • 1 Minute Rower
  • 1 Minute Rest… repeat 2 more x’s

Keep reps consistent throughout the rounds. i.e., if you do 20 reps at the box jump then continue to match it all through the workout.

On the set-up for the ROD, one row will be for females and the other for males when possible. This will be for weight set-up.