485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/7/17

November 06, 2017

 

Intermediate

Strength:

Every 2 min for 5 rounds –

6 Cleans

Muscular Endurance:

4 Rounds –

6 Triceps plank up-downs

6 One arm row / side

6 Romanian deadlifts

Metabolic Conditioning:

3 Rounds –

Reverse suicide sprints

120 feet, 90 feet, 60 feet, 30 feet

Reverse suicide sprints

60 feet, 45 feet, 30 feet, 15 feet

Beginner

Strength:

Every 2 min for 5 rounds –

6 Cleans

Muscular Endurance:

4 Rounds –

6 Triceps plank up-downs

6 One arm row / side

6 Romanian kettlebell deadlifts

Metabolic Conditioning:

3 Rounds –

Reverse suicide sprints

120 feet, 90 feet, 60 feet, 30 feet

Reverse suicide sprints

60 feet, 45 feet, 30 feet, 15 feet

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