485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/16/17

January 15, 2017

20170115_163807

 

Blended

Strength:

Front squat

3 x 4 @ 75%

3 x 3 @ 85%

Metabolic conditioning:

100 V – ups

90 Squat thrust

80 Kettle bell swing

70 Leg raises

60 Push-ups

50 One arm snatches

40 Step-ups

30 Plank up-downs

20 One leg deadlifts

10 Sprints (60 feet)

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