485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/15/18

November 14, 2018

 

Intermediate

Strength:

5 Rounds –

4 Step ups / side

6 Inverted rows

*Complete strict pull-ups if you are able

Metabolic Conditioning:

16 Min AMRAP –

5 Push-presses

7 Deadlifts

10 Toes to bar

Finisher:

Complete 3 rounds of the following, working for 25 seconds at each station with 15 sec rest between stations –

Station 1: Bicycles

Station 2: V-tucks

Station 3: Russian twists

Station 4: Leg hops

Beginner

Strength:

5 Rounds –

4 Step ups / side

6 Inverted rows

*Complete strict pull-ups if you are able

Metabolic Conditioning:

16 Min AMRAP –

5 Push-presses

7 Deadlifts

10 Toes to bar

Finisher:

Complete 3 rounds of the following, working for 25 seconds at each station with 15 sec rest between stations –

Station 1: Bicycles

Station 2: V-tucks

Station 3: Russian twists

Station 4: Leg hops

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