485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/26/18

January 25, 2018

Intermediate

Strength:

Weighted pushup –

3 x 10

Muscular endurance:

Every 90 seconds for 6 rounds –

8 Thrusters

5 Pull-ups

Metabolic conditioning:

12 min AMRAP –

4 Single leg burpees (Right leg)

20 Double unders

4 Single leg burpees (Left leg)

20 Double unders

Beginner

Strength:

Strict pushup –

3 x 10

Muscular endurance:

Every 90 seconds for 6 rounds –

8 Thrusters

5 Inverted rows

Metabolic conditioning:

12 min AMRAP –

5 Burpees

40 Jump ropes

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