485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/18/18

January 17, 2018

Intermediate

Strength:

One arm row –

5 x 5 @ 25 – 30%

Muscular endurance:

5 Rounds –

6 Pistols / side

8 Pull-ups

Metabolic Conditioning:

12 Min AMRAP –

1 Wall ball, 1 sit-up

2 Wall balls, 2 sit-ups

3 Wall balls, 3 sit-ups

*Continue adding one rep to each exercise every round until the 12 minutes are up.

Beginner

Strength:

One arm row –

5 x 5 @ 25 – 30%

Muscular endurance:

5 Rounds –

8 Goblet squats

8 Inverted rows

Metabolic Conditioning:

12 Min AMRAP –

1 Wall ball, 1 sit-up

2 Wall balls, 2 sit-ups

3 Wall balls, 3 sit-ups

*Continue adding one rep to each exercise every round until the 12 minutes are up.

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