485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/30/16

November 29, 2016

Screenshot_20161129-135846

Intermediate

Strength:

Push press – 5,5,4,4,3,3,3

Muscular Endurance:

4 Rounds –

10 Dips

25 Sec handstand hold

35 Sec plank

Metabolic Conditioning:

5 Rounds –

10 Burpees

15 Kettlebell swings

Beginner

Strength:

Push press – 5,5,4,4,3,3,3

Muscular Endurance:

4 Rounds –

10 Dips on plyo box

20 Sec Plyo box pike

30 Sec plank

Metabolic Conditioning:

4 Rounds –

10 Burpees

15 Kettlebell swings

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