485 Spencerport Rd
Rochester, NY 14606
585.794.0835

Day

December 3, 2018

WOD 12/4/18

  Intermediate Strength: 5 Rounds – 6 Back squats 6 One arm rows / side Muscular Endurance: 4 Rounds – Wall sit x 30 sec Weighted hip bridge hold x 20 sec T plank x 25 sec / side 4 Rounds – Pull-up hold x 12 sec Handstand x 20 sec Metabolic Conditioning: 5 Rounds – 12 Burpee...
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