485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/17/16

November 16, 2016

20161116_143945

Intermediate

Strength:

Snatch complex – 5 x 2

2 Snatch to bottom hold

2 Snatch balance

2 High hang snatch

Muscular Endurance:

4 Rounds –

Supinated pull-up hold x 15 seconds

Handstand hold x 30 seconds

Plank hold x 1 minute

Metabolic Conditioning:

Complete the following for time –

50 Push-ups

100 Sit-ups

150 Squats

Beginner

Strength:

Snatch technique

Hang power snatch – 6 x 6

Muscular Endurance:

3 Rounds –

Supinated pull-up hold x 10 seconds

Plyobox pike hold x 25 seconds

Plank hold x 40 seconds

Metabolic Conditioning:

30 Push-ups

60 Sit-ups

90 Squats

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