485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/24/17

November 23, 2017

 

Strength:

6 Rounds –

4 Strict presses @ 75%

5 Dips

Core:

4 Rounds –

Weighted plank x 25 sec (heavy)

Rest x 35 sec

Metabolic Conditioning:

3 Rounds with a battle rope–

Alternating waves w/ lateral shuffle x 25 sec

Figure 8s x 25 sec

Ultimate warrior x 25 sec

Power slams x 25 sec

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