485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/12/17

January 11, 2017

20170111_135608

 

Intermediate

Strength:

Power snatch –

5 x 5 @ 60 – 65%

Metabolic conditioning:

4 Rounds –

15 Squat thrusts

20 Sit-ups

25 Wall balls

Beginner

Strength:

One arm snatch –

5 x 5 @ 60 – 65%

Metabolic conditioning:

4 Rounds –

10 Squat thrusts

15 Sit-ups

20 Wall balls

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