485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/6/16

October 05, 2016

10.5.16

Intermediate

Strength:

Deadlift – 8 x 3

Muscular Endurance:

30 Reps –

Turkish get up

Metcon:

5 Rounds –

10 Narrow pushups

15 Squat thrusts

20 Mountain climbers

Beginner 

Strength:

Deadlift – 8 x 5

Muscular Endurance:

40 Reps –

½ Turkish get up

Metcon:

5 Rounds –

5 Narrow pushups

10 Squat thrusts

15 Mountain climbers

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