485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/21/18

March 20, 2018

 

Intermediate

Power:

Every 75 sec for 10 rounds –

5 Hang power snatch

Strength:

6 Rounds –

4 Sumo deadlifts @ 70-75%

4 Weighted push-ups

Muscular endurance:

18 Turkish get ups

Metabolic conditioning:

6 Min AMRAP –

10 Russian twists / side

12 Sit-ups

Rest 3 minutes, then:

6 Min AMRAP –

10 Squats

Sprint x 90 ft

Beginner

Power:

Every 75 sec for 10 rounds –

5 Hang muscle snatch

Strength:

6 Rounds –

4 Sumo deadlifts

4 Weighted push-ups

Muscular endurance:

18 Turkish get ups

Metabolic conditioning:

6 Min AMRAP –

10 Russian twists / side

12 Sit-ups

Rest 3 minutes, then:

6 Min AMRAP –

10 Squats

Sprint x 90 ft

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