485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/14/17

March 13, 2017

 

Intermediate

Strength:

Snatch complex – 6 Rounds

3 Snatch to bottom hold

3 Snatch balance

3 High hang snatch

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Pullups

Core:

5 Rounds –

30 second plank

30 second rest

Beginner

Strength:

Snatch complex – 6 Rounds

3 Snatch to bottom hold

3 Snatch balance

3 High hang snatch

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Inverted rows

Core:

5 Rounds –

30 second plank

30 second rest

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