485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/22/18

March 21, 2018

 

Intermediate

Strength:

Work up to a 2 rep max lunge

Muscular endurance:

4 Rounds –

6 Presses

6 Rows

Metabolic conditioning:

5 Rounds –

5 Deadlifts

50 Jump ropes

Rest 2 minutes, then:

3 Rounds –

Plank x ALAP (As long as possible)

Battle rope slams x AMAP in 1 min

Rest 2 min

Beginner

Strength:

Work up to a 2 rep max lunge

Muscular endurance:

4 Rounds –

6 Presses

6 Rows

Metabolic conditioning:

5 Rounds –

10 Kettlebell deadlifts

50 Jump ropes

Rest 2 minutes, then:

3 Rounds –

High plank x ALAP (As long as possible)

Battle rope slams x AMAP in 45 sec

Rest 2 min

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