485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/13/17

November 12, 2017

 

Intermediate

Strength:

Sumo deadlift –

3 x 10 @ 25%

Muscular Endurance:

14 Turkish get ups

Metabolic Conditioning:

10-9-8-7-6-5-4-3-2-1

Burpees

Pull-ups

Beginner

Strength:

Sumo deadlift –

3 x 10 @ 25%

Muscular Endurance:

24 Half Turkish get ups

Metabolic Conditioning:

10-9-8-7-6-5-4-3-2-1

Inverted rows

Burpees

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