485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/3/17

November 02, 2017

 

Intermediate

Strength:

Front squat –

3 x 10

* Go light

Skill:

Spend 5 min working on double unders

Muscular Endurance:

18 Turkish get ups

Metabolic Conditioning:

5 Rounds –

10 Deadlifts

25 Double unders

Beginner

Strength:

Goblet squat –

3 x 10

* Go light

Skill:

Spend 5 min working on double unders

Muscular Endurance:

34 Half Turkish get ups

Metabolic Conditioning:

5 Rounds –

10 Deadlifts

75 Jump ropes

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