485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 9/1/16

August 31, 2016

IMAG0426_1Intermediate

Strength:                                          6 x 4

One arm row

Muscular endurance:                    3 Rounds for time

30 Wall balls

20 Burpees

10 Box jump overs

Finisher:

Bear crawl : )

Beginner 

Strength:                                          6 x 4

One arm row

Muscular endurance:                    3 Rounds for time

20 Wall balls

15 Burpees

10 Box jump overs

Finisher:

Bear crawl : )

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