485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/15/17

February 14, 2017

Screenshot_20170214-152020

 

If you have not completed max lifts, Complete the following –

Back squat, Strict press, Snatch

If you have completed max lifts:

Intermediate

Strength:

Floor press-

6 x 5 @ 65%

Muscular Endurance:

EMOM for 10 minutes –

4 Pull-ups

5 Tall box jumps

Metabolic conditioning:

10 Minute AMRAP –

5 Deadlifts

50 Jump ropes

Core:

3 Rounds –

15 Leg tosses forward

10 Leg tosses lateral

Beginner

Strength:

Floor press-

6 x 5 @ 65%

Muscular Endurance:

EMOM for 10 minutes –

4 Inverted rows

5 Box jumps

Metabolic conditioning:

10 Minute AMRAP –

5 Deadlifts

30 Jump ropes

Core:

3 Rounds –

10 Leg tosses forward

6 Leg tosses lateral

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