485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/1/17

February 28, 2017

 

Intermediate

Strength:

Hang squat clean –

6 x 4 @ 55%

Muscular Endurance:

4 Rounds –

8 Press

8 Step ups (4/side)

8 Single leg hip bridge / side

*If the hips bridges are easy, throw a plate on your lap

Metabolic conditioning:

30 Burpee box jump

Core:

3 rounds –

45 Second plank

30 Second rest

Beginner

Strength:

Hang squat clean –

6 x 4 @ 55%

Muscular Endurance:

4 Rounds –

8 Press

8 Step ups (4/side)

16 Hip bridge

*If the hips bridges are easy, throw a plate on your lap

Metabolic conditioning:

30 Burpee box jump

*Modify to burpee step-ups if needed

Core:

3 rounds –

35 Second plank

20 Second rest

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