485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/5/16

January 04, 2017

20170104_161438

 

Intermediate

Strength:

Floor press –

5 x 6 @ 65%

Muscular Endurance:

4 Rounds –

250 ft Farmer carry

15 sec Supinated pull-up hold

30 sec Hollow body hold

Metabolic conditioning:

8 Minute AMRAP –

Burpee box jump over

Beginner

Strength:

Floor press –

5 x 6 @ 65%

Muscular Endurance:

4 Rounds –

250 ft Farmer carry

15 sec Supinated inverted row hold

20 sec Hollow body hold

Metabolic conditioning:

8 Minute AMRAP –

Burpee box jump over

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