ROD 100114


Wednesday, 01Oct14


Bell Ringer

This is a 30 second work / 15 second recovery for 3 rounds w/ 1 minute rest in between.

  • H 2 H Swings
  • KB Racked Squat (r)
  • KB Racked Squat (l)
  • Dive Bomber Push-ups
  • KB Rows (r)
  • KB Rows (l)
  • Mountain Climbers Sprints
  • KB Cleans (r)
  • KB Cleans (l)
  • Toe Touches
  • KB Press (r)
  • KB Press (l)

Hand to Hand swings will be performed as follows: Beginners are to switch KB hand over hand. Intermediate and advanced members will release the KB at the top of the swing from hand to hand.