485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/5/18

March 04, 2018

 

Intermediate

Strength:

Sumo deadlift –

3 x 15 @ 25 – 30%

* Go light

Skill:

Spend 5 min working on handstands

Benchmark Workout Retest: Cindy

20 minute AMRAP –

5 Pull-ups

10 Push-ups

15 Squats

Core:

4 Rounds –

Plank x 40 sec

Rest x 40 sec

Beginner

Strength:

Sumo deadlift –

3 x 15 @ 25 – 30%

* Go light

Skill:

Spend 5 min working on handstands

Benchmark Workout Retest: Cindy

20 minute AMRAP –

5 Inverted rows

10 Push-ups

15 Squats

Core:

4 Rounds –

Plank x 30 sec

Rest x 30 sec

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