485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/24/17

March 23, 2017

 

Intermediate

Strength:

Kettlebell lunge –

6 x 4

Muscular Endurance:

4 Rounds –

25 Second handstand hold

35 Second bar hang

45 Second wall sit

Metabolic Conditioning:

6 Rounds –

5 One arm snatch / side

10 Burpees

15 Sit-ups

Beginner

Strength:

Kettlebell lunge –

6 x 4

Muscular Endurance:

4 Rounds –

20 Second plyo box handstand

30 Second bar hang

35 Second wall sit

Metabolic Conditioning:

6 Rounds –

5 One arm snatch / side

10 Burpees

15 Sit-ups

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