485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/5/16

October 04, 2016

10-4-16

Intermediate

Strength:

Barbell snatch – 5 x 5

Muscular Endurance:

12 Minute AMRAP –

Complete with a kettlebell in each hand

6 Power cleans

5 Front squats

4 Row

Metcon:

4 Rounds –

10 Superman to hollow body

* 2 second hold at each position

Beginner 

Strength:

Barbell hang power snatch – 5 x 5

Muscular Endurance:

12 Minute AMRAP –

Complete with a kettlebell in each hand

6 High pulls

5 Front squats

4 Row

*Modify to single kb if needed

Metcon:

4 Rounds –

10 Superman to hollow body

* 2 second hold at each position

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