485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/14/16

November 13, 2016

20161113_162507

Intermediate

Strength:

Squat Clean –

6 x 4 @ 70-75%

Muscular Endurance:

3 Rounds –

240 ft Farmer carry (4 room lengths)

8 Hollow body rocks

10 Diamond push-ups

*Use the same weight or greater than your farmer carry on 10/25. Rest as needed during the carries.

Metabolic Conditioning:

3 Rounds –

30 Squats

20 Kettlebell swing

10 Wide mountain climbers

*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.

Beginner

Strength:

Hang Power Clean –

4 x 8

*Focus on technique

Muscular Endurance:

3 Rounds –

240 ft Farmer carry (4 room lengths)

8 Hollow body rocks

10 Diamond push-ups

*Use the same weight or greater than your farmer carry on 10/25. Rest as needed during the carries.

Metabolic Conditioning:

3 Rounds –

30 Squats

20 Kettlebell swing

10 Wide mountain climbers

*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.

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