485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/10/17

October 09, 2017

 

Intermediate

Strength:

Front rack lunge –

6 x 4 @ 45%

Muscular Endurance:

16 Turkish get ups

Metabolic Conditioning:

10 Minute AMRAP –

8 Hang power cleans

8 Forward facing burpee bar overs

Beginner

Strength:

Goblet lunge –

6 x 4

Muscular Endurance:

30 Half turkish get ups

Metabolic Conditioning:

10 Minute AMRAP –

8 Hang muscle cleans

8 Forward facing burpee bar overs

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