485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/28/17

November 27, 2017

 

Intermediate

Strength:

Hang squat clean –

7 x 3

Muscular Endurance:

4 Rounds –

5 Romanian deadlifts

5 Pull-ups

5 Dips

*Go heavy

Metabolic Conditioning:

Karen –

150 Wall balls

Beginner

Strength:

Hang muscle clean –

6 x 5

Muscular Endurance:

4 Rounds –

7 Romanian kettlebell deadlifts

7 Pull-ups

7 Dips

*Go heavy

Metabolic Conditioning:

Karen –

100 Wall balls

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