485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/23/17

October 22, 2017

 

Intermediate

Strength:

Barbell lunge –

7 x 2 @ 75 – 85%

Benchmark Workout Retest: Cindy

20 minute AMRAP –

5 Pull-ups

10 Push-ups

15 Squats

Core:

3 Rounds –

10 Leg raises

8 Side crunches / side

Beginner

Strength:

Barbell lunge –

7 x 3 @ 70 – 75%

Benchmark Workout Retest: Cindy

20 minute AMRAP –

5 Inverted rows

10 Push-ups

15 Squats

Core:

3 Rounds –

10 Leg raises

8 Side crunches / side

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