485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/3/18

January 02, 2018

 

Intermediate

Strength:

Back box squat –

8 x 2 @ 80 – 90%

Muscular Endurance:

4 Rounds –

Chin-up hold x 15 sec

Handstand hold x 25 sec

Plank x 40 sec

Metabolic conditioning:

8 Rounds –

6 Power cleans

6 Burpee bar overs

Beginner

Strength:

Back box squat –

8 x 2

Muscular Endurance:

4 Rounds –

Chin-up hold x 15 sec

Handstand hold x 25 sec

Plank x 40 sec

Metabolic conditioning:

8 Rounds –

6 Power cleans

6 Burpee bar overs

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