485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/20/16

December 19, 2016

20161214_172030

 

 

Intermediate

Strength:

Hang squat clean –

6 x 4 @ 70%

ME / Metcon:

3 Rounds –

10 Deadlifts

20 Pullups

30 Kettlebell swings

Core:

4 Rounds –

30 second hollow body hold

30 second rest

Beginner

Strength:

Hang power clean –

6 x 4 @ 70%

ME / Metcon:

3 Rounds –

10 Deadlifts

20 Inverted rows

30 Kettlebell swings

Core:

4 Rounds –

20 second hollow body hold

20 second rest

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