485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/13/17

March 12, 2017

 

Intermediate

Strength:

Sumo deadlift

5 x 5

Muscular endurance:

20 Turkish get ups

Metabolic conditioning:

6 Rounds –

12 Squat thrusts

12 Sit-ups

12 Kettlebell swings

Beginner

Strength:

Sumo deadlift

5 x 8

Muscular endurance:

30 Half turkish get ups

Metabolic conditioning:

6 Rounds –

12 Squat thrusts

12 Sit-ups

12 Kettlebell swings

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