485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/19/17

January 18, 2017

20170118_152247

 

Intermediate

Strength:

Barbell lunge

6 x 4 @ 70%

Muscular Endurance:

20 Turkish get ups

* Heavy

** 10 minute time cap

Metabolic conditioning:

4 Rounds –

15 Toes to bar

30 Squats

70 Jump ropes

Beginner

Strength:

Barbell split squat

6 x 4 @ 70%

Muscular Endurance:

30 Half Turkish get ups

* Heavy

** 10 minute time cap

Metabolic conditioning:

4 Rounds –

10 Knee raises

20 Squats

50 Jump ropes

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