485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/12/17

October 11, 2017

 

Intermediate

Strength:

Hang clean –

5 x 4

Core:

4 Rounds –

Plank x 30 sec

Rest x 30 sec

Metabolic Conditioning:

4 Rounds –

15 Kettlebell deadlifts

15 Supinated inverted rows

15 Kettlebell swings

15 Weighted sit-ups

*Complete a 60 ft. bear crawl every minute on the minute.

Beginner

Strength:

Hang power clean –

5 x 4

Core:

4 Rounds –

Plank x 30 sec

Rest x 30 sec

Metabolic Conditioning:

4 Rounds –

15 Kettlebell deadlifts

15 Supinated inverted rows

15 Kettlebell swings

15 Weighted sit-ups

*Complete a 30 ft. bear crawl every minute on the minute.

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