485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/2/18

March 01, 2018

 

Intermediate

One rep max testing:

Strict press and snatch stragglers

Muscular endurance:

6 Rounds –

Every 75 sec for 6 rounds –

4 Max height box jumps

5 Rounds –

5 Split stance Romanian deadlifts / side

Bottoms up kettlebell carry x 120 ft

8 Weighted hollow body rocks

Metabolic conditioning:

6 Min AMRAP –

Complete as many burpees as possible

Beginner

One rep max testing:

Strict press and snatch stragglers

Muscular endurance:

6 Rounds –

Every 75 sec for 6 rounds –

4 Max height box jumps

5 Rounds –

8 Kettlebell Romanian deadlifts

Bottoms up kettlebell carry x 120 ft

8 Hollow body rocks

Metabolic conditioning:

6 Min AMRAP –

Complete as many burpees as possible

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