485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/10/18

January 09, 2018

 

Intermediate

Strength:

Alternating dumbbell press –

3 x 12

* Go light

Skill:

Spend 5 min working on handstands

Muscular Endurance:

3 Rounds –

10 Kettlebell Romanian deadlifts

10 One arm rows / side

Metabolic Conditioning:

5 Rounds:

3 Minute AMRAP –

5 Pull-ups

10 Squats

15 Mountain climbers / side

Rest 2 minutes

Beginner

Strength:

Alternating dumbbell press –

3 x 12

* Go light

Skill:

Spend 5 min working on handstands

Muscular Endurance:

3 Rounds –

10 Kettlebell Romanian deadlifts

10 One arm rows / side

Metabolic Conditioning:

5 Rounds:

3 Minute AMRAP –

5 Inverted rows

10 Squats

15 Mountain climbers / side

Rest 2 minutes

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