485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/22/17

February 21, 2017

20170220_173113

 

Intermediate

Strength:

Snatch –

1RM or

5 x 4 @ 55%

Metabolic conditioning:

10–9-8-7-6-5-4-3-2-1

Deadlift @ 60-65%

Kettlebell swing

Burpees

Beginner

Strength:

Snatch –

3RM or

5 x 4 @ 55%

Metabolic conditioning:

10–9-8-7-6-5-4-3-2-1

Deadlift @ 60-65%

Kettlebell swing

Burpees

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