485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/13/16

December 12, 2016

20161212_151620

 

 

Intermediate

Strength:

Press – 6 x 4 @ 75%

Muscular Endurance:

20 Turkish get ups

Metabolic conditioning:

3 Rounds –

75 Jump rope

30 Squats

20 Burpees

Beginner

Strength:

Press – 6 x 4 @ 75%

Muscular Endurance:

30 Half Turkish get ups

Metabolic conditioning:

3 Rounds –

60 Jump rope

25 Squats

15 Burpees

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