485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/14/16

October 13, 2016

 

10-13

 

Intermediate

Strength:

One arm row – 4 x 8 / side

Muscular Endurance:

“Grace” –

30 Clean and jerks for time

Metcon:

4 Rounds –

12 Good mornings

8 Barbell rollout

Beginner

Strength:

One arm row – 4 x 8 / side

Muscular Endurance:

Modified “Grace” –

30 High pulls

30 Presses

Metcon:

4 Rounds –

12 Good mornings

8 Barbell rollout

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