485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/1/17

November 30, 2017

 

Intermediate

Strength:

Every 90 seconds for 6 rounds –

5 One arm snatch / side

Muscular Endurance:

4 Rounds –

5 Renegade rows / side

6 Broad jumps

150 ft Farmer carry

Metabolic Conditioning:

5 Rounds –

10 Squat thrusts

15 Kettlebell swings

20 Crunches

Beginner

Strength:

Every 90 seconds for 6 rounds –

5 One arm snatch / side

Muscular Endurance:

4 Rounds –

5 Renegade rows / side

6 Broad jumps

150 ft Farmer carry

Metabolic Conditioning:

4 Rounds –

10 Squat thrusts

15 Kettlebell swings

20 Crunches

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