485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/17/17

February 16, 2017

Screenshot_20170216-152650

 

Intermediate

Strength:

Sumo deadlift –

6 x 4 @ 70%

Muscular Endurance:

5 Rounds –

8 Front squats @ 2111

8 Supinated rows @ 2111

Metabolic conditioning:

30 – 20 – 10

Burpees

Toes to bar

Beginner

Strength:

Sumo deadlift-

6 x 4 @ 70%

Muscular Endurance:

5 Rounds –

8 Goblet squats @ 2111

8 Supinated rows @ 2111

Metabolic conditioning:

21 – 15 – 9

Burpees

Knee raises

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