485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/15/17

November 14, 2017

Intermediate

Strength:

Every 2 min for 4 rounds–

8 Power cleans

Metabolic Conditioning:

Complete the following with a partner for time –

60 Supinated pull-ups, 80 full body crunch [wall sit]

60 Lateral box overs, 80 push-ups [bar hang]

60 Push-press, 14 bear crawls [hollow body]

*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

Beginner

Strength:

Every 2 min for 4 rounds–

8 Muscle cleans

Metabolic Conditioning:

Complete the following with a partner for time –

50 Supinated inverted rows, 60 full body crunch [wall sit]

50 Lateral box overs, 60 push-ups [bar hang]

50 Push-press, 12 bear crawls [hollow body]

*One partner works at a time, the other partner must be in the designated rest position [shown in brackets]. Reps are cumulative with your partner.

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

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