485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/1/16

October 31, 2016
Partner WOD

Partner WOD

 

Intermediate

Strength:

Floor press – 5 x 5 @ 70% – 75%

Then, AMAP at 50%

ME / Metcon:

With a partner, alternate every 10 reps and complete AMRAP in 14 minutes –

20 Thrusters

20 Pullups

20 Deadlifts

Core:

4 Rounds –

10 Box jump

20 Burpees

30 Mountain climbers

Beginner

Strength:

Floor press – 5 x 5 @ 70% – 75%

Then, AMAP at 50%

ME / Metcon:

With a partner, alternate every 10 reps and complete AMRAP in 14 minutes –

20 Thrusters

20 Inverted rows

20 Deadlifts

Core:

4 Rounds –

8 Box jump

16 Burpees

24 Mountain climbers

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