485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/28/16

November 27, 2016

20161125_174853

Intermediate

Strength:

Sumo squat –

5 x 5

Muscular Endurance:

4 Rounds –

7 – 9 Barbell rows @2111 tempo

7 – 9 Supinated pullups @2111 tempo

8 – 10 Step ups @ 2111 tempo

Metabolic Conditioning:

21 – 15 – 9

Sit-ups

Box jumps

Leg hops

Beginner

Strength:

Sumo squat –

5 x 5

Muscular Endurance:

4 Rounds –

7 – 9 Barbell rows @2111 tempo

7 – 9 Supinated inverted rows @2111 tempo

8 – 10 Step ups @ 2111 tempo

Metabolic Conditioning:

21 – 15 – 9

Sit-ups

Box jumps

Leg hops

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