485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/16/16

November 15, 2016

161115030656

Intermediate

Strength:

Floor press –

1 Rep max

Muscular Endurance:

EMOM –

Odds: 6 Thruster

Evens: 8 Supinated barbell row

*Try to increase 5# from 10/20

Metabolic Conditioning:

7/6/5/4/3 with a kettlebell –

Goblet squats

Figure eights / side

Chops / side

One arm swings / side

Slingshots / side

*5 Burpee penalty if kettlebell is set down during a round

Beginner

Strength:

Floor press –

1 Rep max

Muscular Endurance:

EMOM –

Odds: 6 Thruster

Evens: 8 Supinated barbell row

*Try to increase 5# from 10/20

Metabolic Conditioning:

5/4/3/2/1 with a kettlebell –

Goblet squats

Figure eights / side

Chops / side

One arm swings / side

Slingshots / side

*3 Burpee penalty if kettlebell is set down during a round

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