485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/21/16

October 20, 2016
Personal record collage!

Personal record collage!

 

Intermediate

Strength:

Front squat – 5 x 5

Muscular Endurance:

EMOM for 14 minutes –

8 Thrusters

10 Supinated barbell row

Metabolic Conditioning:

5 Rounds –

15 Power cleans

15 Bar over squat thrusts

Beginner

Strength:

Front squat – 5 x 8

Muscular Endurance:

EMOM for 12 minutes –

8 Thrusters

10 Supinated barbell row

Metabolic Conditioning:

6 Rounds –

10 High pulls

10 Bar over squat thrusts

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