485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/13/16

October 12, 2016

oct12-16

 

Intermediate

Strength:

Barbell lunge – 6 x 4 / side

Muscular Endurance:

4 Rounds –

8 Pistols (one legged squats) / side

8 Neutral grip dips

8 Single leg hip bridge / side

Metcon:

12 Min AMRAP

Burpee broad jump 30 ft

15 Mountain climber / side

Beginner

Strength:

Barbell lunge – 6 x 4 / side

Muscular Endurance:

4 Rounds –

8 Goblet squats

8 Plyo box dips

12 Double leg hip bridge

Metcon:

12 Min AMRAP

Burpee broad jump 30 ft

15 Mountain climber / side

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