485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/1/17

October 31, 2017

 

Intermediate

Strength:

One arm row –

3 x 10

* Go light

Skill:

Spend 5 min working on split jerks

Metabolic Conditioning:

10 Min AMRAP –

6 Lunges / side

4 Double burpees

Core:

Accumulate 3 min in hollow body hold

Beginner

Strength:

One arm row –

3 x 10

* Go light

Skill:

Spend 5 min working on split jerks

Metabolic Conditioning:

10 Min AMRAP –

6 Lunges / side

8 Burpees

Core:

Accumulate 3 min in hollow body hold

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