485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/10/17

February 09, 2017

Gym Announcement: Max lift day # 2 will be next Tuesday the 14th and Wednesday the 15th . The lifts will be Strict press, Back squat, and the Snatch. We’re going to do technique refreshers for press tomorrow and snatch on Monday.

 

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Intermediate

Strength:

Strict press –

5 x 5 @ 55%

Muscular Endurance:

EMOM for 10 minutes –

5 Deadlifts

5 Dips

Metabolic conditioning:

6 Rounds –

10 Pullups

10 Burpees

20 Mountain climbers

Beginner

Strength:

Strict press –

5 x 5 @ 55%

Muscular Endurance:

EMOM for 10 minutes –

5 Deadlifts

5 Dips

Metabolic conditioning:

6 Rounds –

8 Inverted rows

8 Burpees

16 Mountain climbers

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