485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/25/16

October 24, 2016
Moe hitting his first pull-up reps on the black band.

Moe hitting his first pull-up reps on the black band.

 

Intermediate

Strength:

Hang squat clean – 5 x 5 @ 70-75%

Muscular Endurance:

4 Rounds –

200 Ft farmer carry

10 Good mornings

8 Hollow body rocks

Metabolic Conditioning:

“Isabel”

30 Snatches for time

Beginner

Strength:

Hang muscle clean – 5 x 5 @ 70-75%

Muscular Endurance:

4 Rounds –

200 Ft farmer carry

10 Good mornings

8 Slow v-ups

Metabolic Conditioning:

“Modified Isabel”

20 Dumbbell Snatches / side for time

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