485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/4/16

October 03, 2016

sat

Intermediate

Strength:

Floor press – 6,6,5,5,4,4 (reps)

Muscular Endurance:

EMOM for 10 minutes

5 Thrusters

Metcon:

15 Minute AMRAP –

5 Pullups

10 Lunges (5/side)

16 Windshield wipers

Beginner 

Strength:

Floor press – 6,6,5,5,4,4 (reps)

Muscular Endurance:

EMOM for 10 minutes

8 Thrusters

Metcon:

15 Minute AMRAP –

5 Inverted rows

10 Lunges (5/side)

16 Windshield wipers

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