485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/17/17

March 16, 2017

 

Intermediate

Strength:

6 Rounds –

6 Weighted pushups

6 Dips

Muscular endurance:

EMOM for 10 minutes –

4 Cleans

Metabolic conditioning:

3 Rounds –

10 Lunges / side

20 Sprints (30 feet)

30 Double unders

*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.

Beginner

Strength:

6 Rounds –

6 Weighted pushups

6 Dips

Muscular endurance:

EMOM for 10 minutes –

4 Cleans

Metabolic conditioning:

3 Rounds –

10 Lunges / side

20 Sprints (30 feet)

60 jump ropes

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