485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/18/16

November 17, 2016

20161117_072131

Intermediate

Strength:

Pause front squat –

7 x 3 @ 80%

*Pause for two seconds in the bottom

ME / Metcon:

Complete the following exercises for the prescribed distances with a sandbag:

Lunge – 25 meters

Overhead carry – 50 meters

Sprint – 50 meters

Broad jump – 25 meters

Zercher carry – 50 meters

Run back to start – 200 meters

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

Beginner

Strength:

Pause front squat –

6 x 4 @ 70%

*Pause for two seconds in the bottom

ME / Metcon:

Complete the following exercises for the prescribed distances with a medicine ball:

Lunge – 25 meters

Overhead carry – 50 meters

Sprint – 50 meters

Broad jump – 25 meters

Zercher carry – 50 meters

Run back to start – 200 meters

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

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