485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/1/17

January 31, 2017

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Personal Record Day # 2

If you have already completed personal records:

Intermediate

Strength:

Front squat

4 x 8 @ 55-60%

Muscular Endurance:

10 min AMRAP –

4 Turkish get ups

4 One arm row / side

Metabolic conditioning:

21 – 15 – 9

Kettlebell swings

Burpees

V – ups

Beginner

Strength:

Front squat

4 x 8 @ 55-60%

Muscular Endurance:

10 min AMRAP –

6 Half Turkish get ups

4 One arm row / side

Metabolic conditioning:

18 – 12 – 6

Kettlebell swings

Burpees

V – ups

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