485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/21/17

November 20, 2017

 

Intermediate

Strength:

EMOM for 8 min –

2 One arm snatches / side

*Go heavy

Metabolic Conditioning:

Complete the following with a partner:

10 Min AMRAP –

12 Pull-ups

20 Kettlebell swings

28 Mountain climbers

*One partner works at a time, switch work and rest positions as needed.

Rest 3 min, then:

10 Min AMRAP –

18 Partner box jumps

40 Partner sit-ups

*Partners will complete the workout together alternating who is working each rep. Reps are cumulative with your partner.

Beginner

Strength:

EMOM for 8 min –

3 One arm snatches / side

*Go heavy

Metabolic Conditioning:

Complete the following with a partner:

10 Min AMRAP –

12 Inverted rows

20 Kettlebell swings

28 Mountain climbers

*One partner works at a time, switch work and rest positions as needed.

Rest 3 min, then:

10 Min AMRAP –

18 Partner box jumps

40 Partner sit-ups

*Partners will complete the workout together alternating who is working each rep. Reps are cumulative with your partner.

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