485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/4/18

January 03, 2018

 

Intermediate

Strength:

Power clean –

6 x 4

Core:

4 Rounds –

6 Barbell rollouts

8 Good mornings

Metabolic conditioning:

6 Rounds –

6 Pull-ups

8 Box jumps

12 Mountain climbers / side

Beginner

Strength:

High pull –

6 x 4

Core:

4 Rounds –

6 Barbell rollouts

8 Good mornings

Metabolic conditioning:

6 Rounds –

6 Inverted rows

8 Box jumps

12 Mountain climbers / side

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