485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 10/9/17

October 08, 2017

 

Intermediate

Strength:

One arm snatch –

Every 90 sec for 9 minutes:

4 One arm snatch / side

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Pullups

Core:

3 Rounds –

8 side plank to lateral crunch / side

10 Wall climbers / side

6 Cross touches / side

10 Wall hops

Beginner

Strength:

One arm snatch –

Every 90 sec for 9 minutes:

4 One arm snatch / side

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Inverted rows

Core:

3 Rounds –

8 side plank to lateral crunch / side

10 Mountain climbers / side

6 Cross touches / side

10 Leg hops

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