485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/24/16

October 23, 2016
This workout whooped my ass, fun though.

This workout whooped my ass, fun though.

Intermediate

Strength:

Hand release weighted pushup – 6 x 5 @ 50%

Muscular Endurance:

12 minute AMRAP –

5 Deadlift @ 65%

25 Jump rope

Metabolic Conditioning:

5 Rounds –

10 Pullups

15 Weighted sit-ups

20 Battle rope slams

Beginner

Strength:

Hand release pushup – 6 x 5 @ 50%

Muscular Endurance:

12 minute AMRAP –

5 Deadlift @ 65%

25 Jump rope

Metabolic Conditioning:

6 Rounds –

7 Inverted rows

11 Weighted sit-ups

15 Battle rope slams

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