485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/2/16

December 01, 2016

20161130_183537

Intermediate

Strength:

Clean – 4 x 8

ME / Metcon:

4 Rounds –

12 Thrusters

24 Mountain climbers

12 Sprints (single count)

*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

Beginner

Strength:

Clean – 4 x 8

ME / Metcon:

4 Rounds –

12 Thrusters

24 Mountain climbers

12 Sprints (single count)

*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

 

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