485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/9/18

March 08, 2018

 

Intermediate

Strength & Skill:

Spend 25 minutes working on snatch technique

Muscular endurance:

3 Rounds –

12 Supinated inverted rows

12 Kettlebell Romanian deadlifts

Metabolic Conditioning:

5 Min AMRAP –

6 Thrusters

6 Scissor kicks / side

7 Min AMRAP –

3 One legged burpees / side

4 Sprints (60ft = 1)

Beginner

Strength & Skill:

Spend 25 minutes working on snatch technique

Muscular endurance:

3 Rounds –

12 Supinated inverted rows

12 Kettlebell Romanian deadlifts

Metabolic Conditioning:

5 Min AMRAP –

6 Thrusters

6 Scissor kicks / side

7 Min AMRAP –

3 One legged burpees / side

4 Sprints (60ft = 1)

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