485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/28/16

December 27, 2016

20161227_061544 20161227_061314

 

Intermediate

Strength:

Sumo deadlift  –

5 x 8 @ 55 – 60%

Muscular Endurance:

4 Rounds –

7 Single leg hip bridges / side

10 Superman’s

15 Partner leg throws

Metabolic conditioning:

8 Min AMRAP –

Barbell hang power snatches

Beginner

Strength:

Sumo deadlift  –

5 x 8 @ 55 – 60%

Muscular Endurance:

4 Rounds –

12 hip bridges

10 Superman’s

15 Partner leg throws

Metabolic conditioning:

8 Min AMRAP –

One arm dumbbell snatches

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text