485 Spencerport Rd
Rochester, NY 14606
585.794.0835

11/2/16

November 01, 2016

Intermediate

Strength:

Clean – 1 Rep Max

Metcon:

Sled work –

Sled Push

Sled drag

Sled pull

Core:

4 Rounds –

30 Sec plank

30 Sec rest

Beginner

Strength:

Hang power clean – 6 x 4

Metcon:

Sled work –

Sled Push

Sled drag

Sled pull

Core:

4 Rounds –

30 Sec plank

30 Sec rest

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