485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/26/18

October 25, 2018

 

Intermediate

Strength:

5 Rounds –

6 T-Bar rows

6 Sumo deadlifts

Benchmark – Cindy:

20 minute AMRAP –

5 Pull-ups

10 Push-ups

15 Squats

Metabolic Conditioning:

5 Rounds –

Handstand x 15 sec

Superman hold x 15 sec

Hollow body x 20 sec

Beginner

Strength:

5 Rounds –

8 T-Bar rows

8 Sumo deadlifts

Benchmark – Cindy:

20 minute AMRAP –

5 Inverted rows

10 Push-ups

15 Squats

Metabolic Conditioning:

5 Rounds –

Plyo-box pike x 15 sec

Superman hold x 15 sec

Hollow body x 20 sec

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