485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/2/17

October 01, 2017

Intermediate

Strength:

Lunge –

3 x 10 / side

* Go light

Skill:

Spend 5 min working on double unders

Muscular Endurance:

3 Rounds –

10 Kettlebell Romanian deadlifts

10 Supinated barbell rows

*Do your best to perform perfect reps

Metabolic Conditioning:

4 Rounds:

3 Minute AMRAP –

5 Pull-ups

10 Sit-ups

15 Squats

Rest 2 minutes

Beginner

Strength:

Lunge –

3 x 10 / side

* Go light

Skill:

Spend 5 min working on double unders

Muscular Endurance:

3 Rounds –

10 Kettlebell Romanian deadlifts

10 Supinated barbell rows

*Do your best to perform perfect reps

Metabolic Conditioning:

4 Rounds:

3 Minute AMRAP –

5 Inverted rows

10 Sit-ups

15 Squats

Rest 2 minutes

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