485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/11/16

November 10, 2016

20161110_145530

Intermediate

Strength:

Back squat –

4 x 8 @ 60-65%

Muscular Endurance:

3 Rounds –

10 sec Pullup hold

25 sec Handstand hold

10 Dips (neutral grip)

Metabolic Conditioning:

12 Min AMRAP –

16 Deadlifts

10 Lunges

4 Rows

Beginner

Strength:

Back squat –

4 x 8 @ 60-65%

Muscular Endurance:

3 Rounds –

10 sec Inverted row hold

25 sec Plyobox pike hold

10 Dips (pronated grip)

Metabolic Conditioning:

12 Min AMRAP –

16 Deadlifts

10 Lunges

4 Rows

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