485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/18/17

October 17, 2017

 

Intermediate

Strength:

Every 90 sec for 6 rounds:

4 Tall box jumps

Muscular Endurance:

4 Rounds –

8 Sumo deadlifts

8 Barbell rollouts

Metabolic Conditioning:

6 Rounds –

10 Narrow push-ups

10 Lateral box over / side

30 Jumping jacks

Beginner

Strength:

Every 90 sec for 6 rounds:

4 Tall box jumps

Muscular Endurance:

4 Rounds –

8 Sumo deadlifts

8 Barbell rollouts

Metabolic Conditioning:

6 Rounds –

10 Push-ups

10 Lateral box over / side

30 Jumping jacks

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