485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/21/16

November 20, 2016

20161120_173727

Intermediate

Strength:

Barbell row –

4 x 8

Muscular Endurance:

4 Rounds –

2 Turkish get ups / side (10 second descent)

8 Pullups @ 2111 tempo

Hollow body hold x 30 seconds

Metabolic Conditioning:

4 Rounds –

15 Wall balls

15 Burpees

Beginner

Strength:

Barbell row –

4 x 8

Muscular Endurance:

4 Rounds –

4 Half Turkish get ups / side (10 second descent)

8 Inverted rows @ 2111 tempo

Hollow body hold x 20 seconds

Metabolic Conditioning:

5 Rounds –

10 Wall balls

10 Burpees

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