485 Spencerport Rd
Rochester, NY 14606
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WOD 12/15/16

December 14, 2016

20161214_112309

 

Intermediate

Strength:

Power snatch – 7 x 3 @ 80 – 85%

Snatch pull – 3 x 5 (Same weight as above)

ME / Metcon:

Fran –

21-15-9

Thruster

Pullup

Core:

4 Sets –

30 Sec plank

30 Sec rest

Beginner

Strength:

Hang power snatch – 7 x 3 @ 80 – 85%

Snatch pull – 3 x 5 (Same weight as above)

ME / Metcon:

Fran (modified) –

21-15-9

Thruster

Inverted row

Core:

5 Sets –

20 Sec plank

30 Sec rest

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