485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/7/16

December 06, 2016

20161205_174402

 

Intermediate

Strength:

Snatch complex – 4 x 3

Snatch to bottom hold

Snatch balance

High hang snatch

ME / Metcon:

Chipper –

50 Jump rope

40 Push press

50 Jump rope

40 Kettlebell crossover

50 Jump rope

40 Goblet squat

50 Jump rope

40 Wall ball

50 Jump rope

40 Mountain climbers

Beginner

Strength:

Muscle snatch – 6 x 5

 

ME / Metcon:

Chipper –

40 Jump rope

30 Push press

40 Jump rope

30 Kettlebell crossover

40 Jump rope

30 Goblet squat

40 Jump rope

30 Wall ball

40 Jump rope

30 Mountain climbers

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