ROD 121714


Wednesday, 17Dec14


Reminder that the 9 am class starts today, not 9:30. 


Killing It

This is a 35 second work 20 second recovery for 5 rounds NON-STOP done circuit style.

  • Alternating Single Leg Box Jumps
  • KB Dead Cleans
  • DB Hang Snatches
  • DB Rows (men will perform combo row to tricep kickbacks)
  • Dynamax Reverse Wall Ball Toss

Low boxes (18″) will be used for the single leg jumps. Dead cleans will start from the ground. Dynamax Reverse toss is performed with the wall behind you and the ball tossed from a squat position as high as you can with 12# or heavier.