485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/23/16

December 22, 2016

20161222_063931

 

Intermediate

Strength:

Hang snatch – 7 x 3

Muscular Endurance:

3 Rounds –

6 Pullups (2011 tempo)

8 Dips (2011 tempo)

10 Step ups (2011 tempo)

Metabolic conditioning:

6 Rounds –

15 Wall balls

20 Mountain climbers

Beginner

Strength:

Hang power snatch – 7 x 3

Muscular Endurance:

3 Rounds –

6 Inverted rows (2011 tempo)

8 Dips (2011 tempo)

10 Step ups (2011 tempo)

Metabolic conditioning:

6 Rounds –

10 Wall balls

15 Mountain climbers

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