ROD 062714

ROD

Friday, 27Jun14

 

Friday Madness

Couplet A: 10 min, 1-5 ladder repeat for as many rounds

• Dbl KB Clean & Press
• Dbl KB Bent Over Row

1 Minute rest

Couplet B: 10 min, 1-5 ladder repeat for as many rounds

• DBL KB Front Squat
• KB Swing

Only go to 5 and then repeat to 1 do not reverse ladder.

Mini Met-Con – 20 seconds work / 10 seconds recovery for  6 rounds.

• Jumping Pull-ups
• Slam Ball

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