485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/30/18

March 29, 2018

 

Intermediate

One rep max testing:

Floor press and row stragglers

Strength:

Sumo deadlift –

4 x 8 @ 40 – 45%

Muscular endurance:

4 Rounds –

Triple jump x 60 feet

Zercher carry x 150 feet

8 Hollow body rocks

*Complete the 60 feet in as few jumps as possible

Metabolic conditioning:

12 Min AMRAP –

6 Squat thrust tuck jumps

8 Push presses

20 Double unders

Beginner

Three rep max testing:

Floor press and row stragglers

Strength:

Sumo deadlift –

4 x 8 @ 40 – 45%

Muscular endurance:

4 Rounds –

Broad jump x 60 feet

Zercher carry x 150 feet

8 Hollow body rocks

*Complete the 60 feet in as few jumps as possible

Metabolic conditioning:

12 Min AMRAP –

6 Squat thrust tuck jumps

8 Push presses

20 Double unders

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