485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/24/16

January 23, 2017

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Intermediate

Strength:

Deadlift

5 x 5 @ 75%

Muscular Endurance:

3 Rounds –

250 ft Farmer carry

30 sec Hollow body hold

30 sec Bar hang

Metabolic conditioning:

4 Rounds –

20 Tuck jumps

40 Mountain climbers

10 Sprints (down & back)

* Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.

Beginner

Strength:

Deadlift

5 x 5 @ 75%

Muscular Endurance:

3 Rounds –

165 ft Farmer carry

30 sec Hollow body hold

30 sec Bar hang

Metabolic conditioning:

4 Rounds –

20 Jumping jacks

20 Mountain climbers

6 Sprints (down & back)

* Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.

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