485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 12/9/16

December 08, 2016

20161208_170439 20161208_170518

 

Intermediate

Strength:

Front squat – 8 x 2

Muscular Endurance:

EMOM for 12 minutes –

6 Power cleans

6 Pullups

Metabolic Conditioning:

5 Rounds –

15 Squat thrust

20 Weighted sit-up

Beginner

Strength:

Front squat – 6 x 4

Muscular Endurance:

EMOM for 12 minutes –

6 High pulls

6 Inverted rows

Metabolic Conditioning:

5 Rounds –

12 Squat thrust

16 Weighted sit-up

 

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