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Rochester, NY 14606
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WOD 1/4/17

January 03, 2017

20170103_061622

 

Intermediate

Strength:

Hang snatch –

6 x 4 @ 65 – 70%

ME / Metcon:

4 Rounds –

45 seconds at each of the following stations

  1. Deadlift
  2. Lateral box jump
  3. Wall ball
  4. Squat thrust

* The goal is to accumulate as many reps as possible throughout each round. You will rest 15 seconds between stations.

Beginner

Strength:

Hang power snatch –

6 x 4 @ 65 – 70%

ME / Metcon:

4 Rounds –

45 seconds at each of the following stations

  1. Deadlift
  2. Lateral box jump
  3. Wall ball
  4. Squat thrust

* The goal is to accumulate as many reps as possible throughout each round. You will rest 15 seconds between stations.

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