485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/18/17

January 17, 2017

 

170117041934

 

Intermediate

Strength:

Floor press

6 x 4 @ 70 – 75%

Muscular Endurance:

EMOM for 12 min –

Odds – 8 Deadlifts

Evens – 6 One arm rows / side

Metabolic conditioning:

8 min AMRAP –

6 Hang power snatch

6 Bar over burpees

Beginner

Strength:

Floor press

6 x 4 @ 70 – 75%

Muscular Endurance:

EMOM for 12 min –

Odds – 8 Deadlifts

Evens – 6 One arm rows / side

Metabolic conditioning:

8 min AMRAP –

6 High pulls

6 Bar over burpees

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