485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/20/17

March 19, 2017

 

Intermediate

Strength:

Front squat –

6 x 4 @ 60% or 1RM

Muscular endurance:

EMOM for 8 minutes –

4 Tall box jumps

4 Push press

Metabolic conditioning:

10 minute AMRAP –

8 Deadlift

8 Toes to bar

2 Bear crawls (60 ft)

Beginner

Strength:

Goblet squat –

6 x 8 or 3RM front squat

Muscular endurance:

EMOM for 8 minutes –

4 Box jumps

4 Strict press

Metabolic conditioning:

10 minute AMRAP –

8 Deadlift

8 Knees to bar

2 Bear crawls (60 ft)

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