ROD 020714

ROD

Friday, 07Feb14

Triple Decker Friday

Triplet A: 12 min, 1-5 ladder repeat for as many rounds

• D-Med/Slam Ball Squat Clean to Dbl Thruster (heavy ball 20#>)
• Squat Thrust on D-Med/Slam Ball w/ a Slam
• Pull-up or Jumping Pull-up (modification)

Rest 1 minute

Triplet B: 12 min, 1-5 ladder repeat for as many rounds

• KB Single Arm Swing (r+l = 1)
• Shuttle Runs (cones set-up length of gym)
• KB Snatches (r+l=1) or Snatch Pulls

You are allowed to continue on one side then the other.