485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/3/17

January 02, 2017

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Intermediate

Strength:

Front squat –

5 x 5 @ 65%

Muscular Endurance:

3 Rounds –

8 One arm press / side @ 2010

8 One arm row / side @ 2010

45 sec Plank

Metabolic conditioning:

2 Rounds with battle ropes –

30 sec Slams w/ lateral lunge

30 sec Alternating waves w/ squat

30 seconds Jumping jacks

2 Rounds with battle ropes –

20 sec Power slams

20 sec Alternating waves

20 seconds Jumping jacks

Beginner

Strength:

Front box squat –

5 x 5 @ 65%

Muscular Endurance:

3 Rounds –

8 One arm press / side @ 2010

8 One arm row / side @ 2010

30 sec Plank

Metabolic conditioning:

2 Rounds with battle ropes –

30 sec Slams w/ lateral lunge

30 sec Alternating waves w/ squat

30 seconds Jumping jacks

2 Rounds with battle ropes –

20 sec Power slams

20 sec Alternating waves

20 seconds Jumping jacks

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