485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/5/18

November 04, 2018

 

Intermediate

Strength:

5 Rounds –

5 Barbell squats

8 Supinated pull-ups

*Use a band if you are not able to complete the pull-ups strict

Muscular Endurance:

4 Rounds –

6 Renegade rows / side (push-up, row, row)

One arm farmer carry x 90 feet / side

6 Toe touches

Metabolic Conditioning:

4 Rounds –

20 Wall balls

30 Kettlebell swings

50 High knees / side

Beginner

Strength:

5 Rounds –

8 Barbell squats

10 Supinated inverted rows

Muscular Endurance:

4 Rounds –

6 Renegade rows / side (push-up, row, row)

One arm farmer carry x 90 feet / side

8 Leg raises

Metabolic Conditioning:

4 Rounds –

15 Wall balls

25 Kettlebell swings

35 High knees / side

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