485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/16/16

December 15, 2016
20161215_142039

20161215_142051 These holiday gift donations from our FitFam will go to boys and girls who would otherwise not have anything to open this holiday season. Thank you everyone!

 

Intermediate

Strength:

One arm row – 5 x 5 @ 65%

Muscular Endurance:

4 Rounds –

250 ft Farmer carry

25 sec handstand hold

8 Bulgarian split squat

Metabolic conditioning:

4 Rounds –

10 Box jump

10 Toe touches

10 Pushups

Beginner

Strength:

One arm row – 5 x 5 @ 65%

Muscular Endurance:

4 Rounds –

250 ft Farmer carry

25 plyo box pike hold

8 Split squat

Metabolic conditioning:

4 Rounds –

10 Box jump

10 V-ups

10 Pushups

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