485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/2/18

January 01, 2018

 

Intermediate

Strength:

Floor press –

7 x 3 @ 75 – 80%

Muscular Endurance:

5 Rounds –

5 Deadlifts

5 Pull-ups

Metabolic conditioning:

Death by sprints

*Begin with 5 30ft sprints and add one sprint every minute until you can no longer complete the sprints within the minute.

Beginner

Strength:

Floor press –

7 x 3 @ 70%

Muscular Endurance:

5 Rounds –

5 Deadlifts

5 Pull-ups

Metabolic conditioning:

Death by sprints

*Begin with 5 30ft sprints and add one sprint every minute until you can no longer complete the sprints within the minute.

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