4 rounds for total reps:
3:00 minute interval
Row 250m
then, max rep DB squat cleans or burps
Rounds 1 & 3: DB squat cleans
Rounds 2 & 4: burpees
Music Requests!!
The annual Holiday Party is just around the corner. This year’s party includes a full on dance party. So, what do you want to hear Roots Crew!?
Post to comments so DJ Double Under can get working on the playlist!
If it’s a dance party, there’s got to be some James Brown!! Maybe even James Brown Christmas? Any other funk music will do also!
Michael Jackson is a party staple also!
I’ll jump on the retro / Molly wagon – Stevie! http://www.youtube.com/watch?v=inXC_lab-34 and while we’re at it, how ’bout some Tower of Power http://www.youtube.com/watch?v=bnUFVyt1dHQ or if you are REALLY in the know – Grandpa Mojo! – yeeahhhh brutha!!! – http://www.youtube.com/watch?v=4wmJmoy53zI
Sly and the Family Stone, George Clinton and Parliament, Kasey and the Sunshine Band, Isley Brothers, Rick James, Kool and the Gang, Cameo, Temptations, Aretha Franklin, Brothers Johnson, Earth, Wind, and Fire, Ohio Players, War, Brothers Johnson, Curtis Mayfield, Smokey Robinson, Otis Redding
Grateful Dead 5.9.77
It’s a classic….
“Who Let the Dogs Out” -Baha Men
“In Da Club” -50 Cent
“I’m Too Sexy” -Right Said Fred
“Mmmbop” -Hanson
“Aaron’s Party” -Aaron Carter
“Mocarena” -Los Del Rio
“Tipsy” -J-Kwon
Marcia Ball: Peace, Love & BBQ 🙂 http://www.youtube.com/watch?v=1Hf1sa7ZrUI&feature=artist