485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/23/16

November 22, 2016

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Intermediate

Strength:

Barbell lunge –

6 x 3

Muscular Endurance:

EMOM for 12 min –

Odds – 6 Hang snatches

Evens – 8 Back squats

Metabolic Conditioning:

12 Minute AMRAP

One arm thrusters

Lateral box overs

*Begin at three reps per side and add one rep per side to both the thrusters and box overs each time a round is completed. For example round two would be four thrusters and four box overs per side.

Beginner

Strength:

Barbell lunge –

6 x 3

Muscular Endurance:

EMOM for 12 min –

Odds – 6 High pulls

Evens – 8 Back squats

Metabolic Conditioning:

12 Minute AMRAP

One arm thrusters

Lateral box overs

*Begin at three reps per side and add one rep per side to both the thrusters and box overs each time a round is completed. For example round two would be four thrusters and four box overs per side.

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