485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/24/17

October 23, 2017

 

Intermediate

Strength:

Every 90 sec for 6 rounds:

2 Split jerks / side

Muscular Endurance:

5 Rounds –

5 Front squats

5 One arm rows / side

Metabolic Conditioning:

6 Rounds –

5 – 10 – 15 Agility drill

*Begin at cone 1, sprint left 5 yds to cone 2, sprint right 10 yds to cone 3, finally sprint left 15 yds to cone 4.

Beginner

Strength:

Every 90 sec for 6 rounds:

2 Split jerks / side

Muscular Endurance:

5 Rounds –

5 Goblet squats

5 One arm rows / side

Metabolic Conditioning:

6 Rounds –

5 – 10 – 15 Agility drill

*Begin at cone 1, sprint left 5 yds to cone 2, sprint right 10 yds to cone 3, finally sprint left 15 yds to cone 4.

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