485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 11/9/16

November 08, 2016

20161108_160923

Intermediate

Strength:

Barbell snatch –

5 x 5 @ 70 – 75%

ME / Metcon:

20 – 16 – 12 for time of –

Step up

Push-up

Grasshopper

Core:

4 Rounds –

10 Good mornings

8 Barbell rollouts

Beginner

Strength:

Dumbell snatch –

5 x 5

ME / Metcon:

20 – 16 – 12 for time of –

Step up

Push-up

Grasshopper

Core:

4 Rounds –

10 Good mornings

8 Barbell rollouts

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