485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/15/18

January 14, 2018

 

 

Intermediate

Strength:

Floor press –

5 x 6 @ 60%

Muscular Endurance:

4 Rounds –

8 Deadlifts

8 Supinated bar rows

Metabolic Conditioning:

50 Kettlebell swings

50 Flutter kicks / side

50 Squat thrusts

Beginner

Strength:

Floor press –

5 x 6

Muscular Endurance:

4 Rounds –

8 Deadlifts

8 Supinated bar rows

Metabolic Conditioning:

35 Kettlebell swings

35 Flutter kicks / side

35 Squat thrusts

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