485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/10/17

November 09, 2017

 

Intermediate

Strength:

EMOM for 8 min –

4 One arm snatch / side

Muscular Endurance:

4 Rounds –

6 Deadlifts

6 Bulgarian split squats / side

Metabolic Conditioning:

12 min AMRAP –

5 Pull-ups

7 Burpees

9 Push-press

Beginner

Strength:

EMOM for 8 min –

4 One arm snatch / side

Muscular Endurance:

4 Rounds –

6 Kettlebell deadlifts

6 Split squats / side

Metabolic Conditioning:

12 min AMRAP –

5 Inverted rows

7 Burpees

9 Push-press

 

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