485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/5/16

December 04, 2016

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Intermediate

Strength:

Supinated barbell row – 6 x 5

Muscular Endurance:

EMOM for 14 minutes –

Odds – 8 Deadlift

Evens – 6 One arm snatch / side

Metabolic Conditioning:

Death by man maker

* Start with one rep the first minute and add an additional rep each minute until you cannot complete all reps within the minute.

Beginner

Strength:

Supinated barbell row – 6 x 5

Muscular Endurance:

EMOM for 14 minutes –

Odds – 8 Deadlift

Evens – 6 One arm snatch / side

Metabolic Conditioning:

Death by man maker

* Start with one rep the first minute and add an additional rep each minute until you cannot complete all reps within the minute.

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