485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 2/8/17

February 07, 2017

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Intermediate

Strength:

Kettlebell lunge –

6 x 4

Muscular Endurance:

3 Rounds–

30 Second handstand hold

25 Second bar hang

30 Second plank

Metabolic conditioning:

Complete the following for time while performing 6 leg hops every minute –

50 Box jump overs

40 One arm snatch / side

Beginner

Strength:

Kettlebell lunge –

6 x 4

Muscular Endurance:

3 Rounds–

20 Second plyo-box pike hold

15 Second bar hang

20 Second plank

Metabolic conditioning:

Complete the following for time while performing 4 leg hops every minute –

50 Box step overs

40 One arm snatch / side

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