485 Spencerport Rd
Rochester, NY 14606
585.794.0835

12/12/16

December 11, 2016

 

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Intermediate

Strength:

Squat clean – 5 x 5

ME / Metcon:

3 Rounds –

One minute at each of the following stations:

Thrusters

Supinated pull-ups

Lunges

Triceps push-ups

* The goal is to accumulate as many reps as possible throughout each round.

Core:

Accumulate 2 min 30 sec of hollow body using as many sets as needed.

Beginner

Strength:

Hang power clean – 5 x 5

ME / Metcon:

3 Rounds –

One minute at each of the following stations:

Thrusters

Supinated inverted rows

Lunges

Triceps push-ups (from the knees)

* The goal is to accumulate as many reps as possible throughout each round.

Core:

Accumulate 1 min 30 sec of hollow body using as many sets as needed.

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