485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/9/18

January 08, 2018

 

Intermediate

Strength & Skill:

Spend 25 minutes working on snatch technique

Muscular Endurance:

3 Rounds –

8 Dips

10 Supine med ball leg curls

8 Hanging leg raises

Metabolic Conditioning:

60 Burpee box jumps

Beginner

Strength & Skill:

Spend 25 minutes working on snatch technique

Muscular Endurance:

3 Rounds –

8 Plyo dips

10 Supine med ball leg curls

8 Hanging knee raises

Metabolic Conditioning:

60 Burpee box step ups

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