485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/18/16

October 17, 2016
7 Minutes in heaven!

7 Minutes in heaven!

Intermediate

Strength:

Romanian deadlift – 5 x 6

*Also called stiff legged deadlift.

Muscular Endurance:

4 Rounds –

10 Supinated pull ups

10 Barbell rows

20 Sec handstand hold

Metcon:

Partner workout!

In teams of two, complete the following –

150 Pushups

150 Squats

150 Russian twists

150 Kettle bell swings

Beginner

Strength:

Romanian deadlift – 5 x 6

*Also called stiff legged deadlift.

Muscular Endurance:

4 Rounds –

10 Supinated inverted rows

10 Barbell rows

20 Sec decline plank hold

Metcon:

Partner workout!

In teams of two, complete the following –

100 Pushups

100 Squats

100 Russian twists

100 Kettle bell swings

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