485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/31/17

October 30, 2017

 

Intermediate

Strength:

Deadlift

3 x 12

* Go light

Skill:

Spend 5 min working on double unders

Metabolic Conditioning:

4 Rounds:

3 Minute AMRAP –

5 Thrusters

5 Pull-ups

Core:

4 Rounds –

8 Toe touches

8 Windshield wipers / side

Beginner

Strength:

Kettlebell deadlift

3 x 12

* Go light

Skill:

Spend 5 min working on double unders

Metabolic Conditioning:

4 Rounds:

3 Minute AMRAP –

5 Thrusters

5 Inverted rows

Core:

4 Rounds –

8 Toe touches

8 Windshield wipers / side

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