485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/17/18

January 16, 2018

Intermediate

Strength:

Hang squat clean –

6 x 4

Core:

4 Rounds –

Hollow body hold x 40 sec

Rest x 40 sec

Metabolic Conditioning:

3 Rounds, 1 minute at each station –

Pull-ups

Overhead squats

Push-ups

Toes to bar

Sprints (30ft = 1)

* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.

Beginner

Strength:

Hang muscle clean –

6 x 4

Core:

4 Rounds –

Hollow body hold x 40 sec

Rest x 40 sec

Metabolic Conditioning:

3 Rounds, 1 minute at each station –

Inverted rows

Goblet squats

Push-ups

Knees to bar

Sprints (30ft = 1)

* The goal is to accumulate as many reps as possible throughout each round. You will rest 10 seconds between stations.

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