485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/27/17

January 26, 2017

20170124_171153

 

Intermediate

Strength:

Floor press

5 x 6 @ 65%

Muscular Endurance:

3 Rounds –

8 Single leg deadlifts / side

8 Dips

8 Hollow body rocks

Metabolic conditioning:

10 minute AMRAP

6 Power snatches

6 Bar facing burpees

Beginner

Strength:

Floor press

5 x 6 @ 65%

Muscular Endurance:

3 Rounds –

8 Single leg deadlifts / side

8 Dips

8 Leg raises

Metabolic conditioning:

10 minute AMRAP

6 One arm snatches / side

8 Burpees

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