485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/6/17

November 05, 2017

Intermediate

Strength:

Push jerk –

5 x 6 @ 80% of press 1RM

Muscular Endurance:

4 Rounds –

8 Barbell squats

8 Pull-ups

Metabolic Conditioning:

5 Rounds –

10 Hang power snatch

8 Toes to bar

6 Step ups / side

Beginner

Strength:

Push press –

5 x 6

Muscular Endurance:

4 Rounds –

8 Goblet squats

8 Inverted rows

Metabolic Conditioning:

5 Rounds –

5 One arm snatch / side

8 Knees to bar

6 Step ups / side

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