485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/23/17

February 22, 2017

20170222_094855

 

Intermediate

Strength:

Back box squat –

6 x 5 @ 70%

Muscular Endurance:

16 Turkish get ups

Metabolic conditioning:

12 Minute AMRAP –

8 Hang power cleans

8 Box jump overs

Beginner

Strength:

Back box squat –

4 x 8 @ 60%

Muscular Endurance:

32 Half Turkish get ups

Metabolic conditioning:

12 Minute AMRAP –

8 High pulls

8 Box jump overs

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