485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/29/16

December 28, 2016

 

Screenshot_20161228-143515 Screenshot_20161228-143727

 

Intermediate

Strength:

Clean –

5 x 5 @ 65%

Muscular Endurance:

20 Turkish get-up to windmill

Metabolic conditioning:

21 – 15 – 9

Thrusters

Box jumps

Beginner

Strength:

Hang power clean –

5 x 5 @ 65%

Muscular Endurance:

30 Half Turkish get-ups

20 Windmills

Metabolic conditioning:

21 – 15 – 9

Thrusters

Box jumps

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text