485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/11/16

January 10, 2017

170110124405

 

Intermediate

Strength:

Romanian deadlift –

7 x 3 @ 80%

Muscular Endurance:

4 Rounds –

25 sec Handstand hold

25 sec Weighted plank

8 Dips

Metabolic conditioning:

10 Min AMRAP –

10 Burpees

15 Kettle bell swings

Beginner

Strength:

Romanian deadlift –

7 x 3 @ 80%

Muscular Endurance:

4 Rounds –

25 sec plyo-box pike hold

25 sec plank

8 Dips

Metabolic conditioning:

10 Min AMRAP –

8 Burpees

12 Kettle bell swings

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