485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/3/18

December 02, 2018

 

Intermediate

Strength:

5 Rounds –

4 Deadlifts @ 70%

4 Floor presses @ 75%

Muscular Endurance:

4 Rounds –

8 Chops / side (heavy)

8 Barbell sit-ups with feet anchored

Suitcase carry x 90 ft / side

Metabolic Conditioning:

6 Rounds –

8 Power cleans

8 Front squats

8 Lateral burpee bar overs

Advanced complete squat cleans

Beginner

Strength:

5 Rounds –

6 Deadlifts

6 Floor presses

Muscular Endurance:

4 Rounds –

8 Chops / side (heavy)

8 Med ball sit-ups with feet anchored

Suitcase carry x 90 ft / side

Metabolic Conditioning:

6 Rounds –

10 Kettlebell high pulls

8 Front squats

8 Lateral burpee bar overs

Complete barbell high pulls if you are able

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