485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/10/17

January 09, 2017

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Intermediate

Strength:

Barbell row –

Set a 1RM, then

4 x 8 @ 60%

Muscular Endurance:

4 Rounds –

6 Pullups @ 2111

6 Goblet squats @ 3011

30 sec Hollow body hold

Metabolic conditioning:

4 Rounds –

15 Narrow push-ups

15 Mountain climbers

15 Box jumps

Beginner

Barbell row –

Set a 1RM, then

4 x 8 @ 60%

Muscular Endurance:

4 Rounds –

6 Inverted rows @ 2111

6 Goblet squats @ 3011

20 sec Hollow body hold

Metabolic conditioning:

4 Rounds –

15 Narrow push-ups

15 Mountain climbers

15 Box jumps

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