485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/3/16

October 02, 2016

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Intermediate

Strength:

Back box squat – 5 x 8

ME / Metcon:

Partner workout, 3 Rounds – You and your partner will move through five stations scoring as many reps as possible in the following movements:

60 seconds of Kettlebell swings
60 seconds of Rest
60 seconds of Push-ups
60 seconds of Rest
60 seconds of Box jump overs
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored sit-ups
60 seconds of Rest

*One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

Beginner 

Strength:

Back box squat – 5 x 8

ME / Metcon:

Partner workout, 3 Rounds – You and your partner will move through five stations scoring as many reps as possible in the following movements:

60 seconds of Kettlebell swings
60 seconds of Rest
60 seconds of Push-ups
60 seconds of Rest
60 seconds of Box jump overs / step overs
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored sit-ups
60 seconds of Rest

*One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.

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