485 Spencerport Rd
Rochester, NY 14606
585.794.0835

11/3/16

November 02, 2016
Tommy Mac Clean PR - 125#

Tommy Mac Clean PR – 125#

Intermediate

Strength:

Kettlebell lunge – 6 x 4 / side @ 70 – 75%

Muscular Endurance:

EMOM for 12 min –

Odds – 3 Turkish get up left

Evens – 3 Turkish get up right

Metcon:

4 Rounds –

15 Pushups

20 Weighted sit-ups

200 Meter sprint

Rest 1 min

Beginner

Strength:

Kettlebell lunge – 6 x 4 / side @ 70 – 75%

Muscular Endurance:

EMOM for 10 min –

Odds – 4 Half turkish get up left

Evens – 4 Half turkish get up right

Metcon:

4 Rounds –

10 Pushups

25 Weighted sit-ups

200 Meter run

Rest 1 min 30 seconds

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