485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/8/18

November 07, 2018

 

Intermediate

Strength:

Every 90 seconds for 6 rounds –

4 Power clean + front squats

Advanced complete squat cleans

Muscular Endurance:

16 Turkish get ups (8 / side)

Metabolic Conditioning:

5 Rounds –

15 Med ball slams

10 Box jumps

15 Oblique mountain climbers

15 Mountain climbers

Beginner

Strength:

Every 90 seconds for 6 rounds –

8 Med ball cleans

Muscular Endurance:

30 Half Turkish get ups (15 / side)

Metabolic Conditioning:

5 Rounds –

15 Med ball slams

10 Box jumps

15 Oblique mountain climbers

15 Mountain climbers

 

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