485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/6/16

October 06, 2016

10-6-16

Intermediate

Strength:

Push press – 5 x 5

Muscular Endurance:

6 Rounds –

6 Pull-ups

8 Dips

Metcon:

5 Rounds –

10 Bulgarian split squat / side

15 Wall ball

400 Meter run

Beginner 

Strength:

Push press – 5 x 8

Muscular Endurance:

6 Rounds –

6 Inverted rows

8 Plyo box dips

Metcon:

5 Rounds –

10 Split squat / side

15 Wall ball

400 Meter run

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