485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/3/17

February 02, 2017

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Intermediate

Strength:

High pull –

6 x 5

One arm row –

3 x 10

Metabolic conditioning:

5 Rounds –

8 Step ups (4 / side)

12 Toes to bar

16 Push press

Core:

5 Rounds –

30 second plank

30 second rest

Beginner

Strength:

High pull from the hang–

6 x 5

One arm row –

3 x 10

Metabolic conditioning:

5 Rounds –

10 Step ups (5 / side)

10 Knee raises

10 Push press

Core:

5 Rounds –

20 second plank

30 second rest

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