ROD 100513
ROD
Saturday, 05Oct13
Happy B’Day Coach Chris B.
The 49’er
7 Rounds for Time: 24:30 time limit (half of 49, let’s stay with the theme folk’s)
- 7 Renegade Rows (r+l=1)
- 7 High Pull to Snatch Pulls (long cycle = 1)
- 7 KB Swings
- 7 Wall Ball
- 7 Burpees + a Half
- 7 Sit-outs
- 7 Split Squats (r+l=1)
You’ll need set of dumbbells, a kettlebell and a dynamax ball. The snatch pull to high pull is a long cycle movement with a swing between each movement. If not familiar with this movement pattern use a lighter Bell. This ROD is not for the feint at heart.
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