485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/21/16

December 20, 2016

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Intermediate

Strength:

Back squat –

1 Rep max

Muscular Endurance:

3 Rounds –

30 Sec handstand hold

15  Sec rest

30 Sec weighted plank

15  Sec rest

Metabolic conditioning:

10 Min AMRAP –

40 Jump rope

8 Squat thrusts

Beginner

Strength:

Back squat –

1 Rep max

Muscular Endurance:

3 Rounds –

25 Sec handstand hold

15  Sec rest

25 Sec plank

15  Sec rest

Metabolic conditioning:

10 Min AMRAP –

30 Jump rope

6 Squat thrusts

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