485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/23/17

January 22, 2017

Screenshot_20170122-143644 (4)

 

Intermediate

Strength:

Strict one arm press –

4 x 8 @30 – 35% of Barbell press 1RM

Muscular Endurance:

EMOM for 12 minutes –

Odds – 6 Front squats

Evens – 6 Supinated pull-ups

Metabolic conditioning:

30 – 20 – 10 –

Kettlebell swings

Box jumps

Beginner

Strength:

Strict one arm press –

4 x 8 @30 – 35% of Barbell press 1RM

Muscular Endurance:

EMOM for 12 minutes –

Odds – 6 Goblet squats

Evens – 6 Supinated inverted rows

Metabolic conditioning:

30 – 20 – 10 –

Kettlebell swings

Box jumps

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