485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/27/16

December 26, 2016

20161226_154036 20161226_123858

 

Intermediate

Strength:

Supinated barbell row  – 6 x 4

Muscular Endurance:

EMOM for 14 Min –

8 Front squats

8 Pronated pull-ups

Metabolic conditioning:

5 Rounds –

14 Push-ups

14 Weighted sit-ups

14 One arm kettlebell swings (7/arm)

Beginner

Strength:

Supinated barbell row – 6 x 4

Muscular Endurance:

EMOM for 14 Min –

8 Barbell squats

8 Pronated Inverted rows

Metabolic conditioning:

5 Rounds –

10 Push-ups

10 Weighted sit-ups

10 One arm kettlebell swings (5/arm)

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