ROD 122013


Friday, 20Dec13



Perform the following movements for 4 rounds for time:

  • 20 KB swings
  • 15 DB Thrusters
  • 20 KB swings
  • 10 Push-ups
  • 20 KB swings
  •   5 Split Jumps (r+l=1 rep)

Take rest as needed.


From one of our NLP family members. Please support her cause…

I, Linette Lazatin am raising money for a marine corps charity Semper Fi Found, they have give me a spot in the NYC triathlon , in exchange I need to raise 2,000 beans ( $350 in the first month.) Every little bit helps and it goes to a great cause, so click on the link and donate today! #SemperFiFund #Donate #NYC #Triathlon #2014
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