ROD 110513

Tuesday, 05Nov13














Come ready to have fun and sweat puddles!


9:30am, 7:30pm & 8:30pm


“Fight Gone Really Bad!”


Five rounds of:

  • Wall-ball – 8/12lbs
  • KB Sumo deadlift high-pull 16/24kg
  • Box Jumps
  • BB Push-press 45/65 lbs
  • Burpees

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the person must move to next station immediately, while the clock keeps ticking.

Pace yourself, count your reps and repeat reps through out the workout.