485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/29/16

November 28, 2016

20161128_13285320161128_132714

Intermediate

Strength:

Power snatch – 6 x 4

ME / Metcon:

EMOM for 20 minutes –

Odds: 6 pushups, 8 wall balls

Evens: 8 lunges / side

Core:

3 Rounds –

10 Barbell rollouts

12 Good mornings

Beginner

Strength:

One arm snatch – 6 x 4 / side

ME / Metcon:

EMOM for 20 minutes –

Odds: 4 pushups, 6 wall balls

Evens: 6 lunges / side

Core:

3 Rounds –

8 Barbell rollouts

10 Good mornings

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