485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/6/17

October 05, 2017

 

 

Intermediate

Strength:

One arm row

3 x 10 / side

* Go light

Skill:

Spend 5 min working on double unders

Core:

3 Rounds –

18 partner leg tosses (standard)

14 partner leg tosses (side to side)

Metabolic Conditioning:

30 Min AMRAP –

Backward sled march x 40 ft

Forward sled march x 40 ft

Sled push to sprint x 180 feet

Beginner

Strength:

One arm row

3 x 10 / side

* Go light

Skill:

Spend 5 min working on double unders

Core:

3 Rounds –

18 partner leg tosses (standard)

14 partner leg tosses (side to side)

Metabolic Conditioning:

30 Min AMRAP –

Backward sled march x 40 ft

Forward sled march x 40 ft

Sled push to sprint x 180 feet

 

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