485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/16/17

October 15, 2017

 

Intermediate

Strength:

Floor press –

4 x 8 @ 50 – 60%

Muscular Endurance:

4 Rounds –

6 Deadlifts

6 Supinated barbell rows

*Do your best to perform perfect reps

Metabolic Conditioning:

5 Rounds –

10 Box jumps

15 Kettlebell swings (go heavy)

Rest x 30 sec

Beginner

Strength:

Floor press –

4 x 8 @ 50 – 60%

Muscular Endurance:

4 Rounds –

6 Kettlebell deadlifts

6 Supinated barbell rows

*Do your best to perform perfect reps

Metabolic Conditioning:

5 Rounds –

10 Box jumps

15 Kettlebell swings (go heavy)

Rest x 30 sec

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