485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/24/17

February 23, 2017

 

Intermediate

Strength:

Split jerk –

6 x 4

Muscular Endurance:

EMOM for 8 minutes –

4 Chin-ups

10 Lunges

Metabolic conditioning:

Death by… Sprints (30 feet)

*Complete one sprint the first minute, two the second minute, three the third; continue adding one sprint each minute until you can no longer complete the required reps within the minute.

Beginner

Strength:

Push jerk –

6 x 4

Muscular Endurance:

EMOM for 8 minutes –

4 Supinated inverted rows

8 Lunges

Metabolic conditioning:

Death by… Sprints (30 feet)

*Complete one sprint the first minute, two the second minute, three the third; continue adding one sprint each minute until you can no longer complete the required reps within the minute.

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