485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/10/16

November 09, 2016

20161108_171216

Intermediate

Strength:

Strict press –

5 x 5 @ 65 – 70%

Muscular Endurance:

21-15-9 –

Power clean

Bar facing burpee

Metabolic Conditioning:

4 Rounds –

15 Wall balls

15 Kettlebell swings

15 Toe touches

Beginner

Strength:

Strict press –

5 x 5 @ 65 – 70%

Muscular Endurance:

21-15-9 –

High pull

Bar facing burpee

Metabolic Conditioning:

4 Rounds –

15 Wall balls

15 Kettlebell swings

15 Toe touches

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