485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/2/17

March 01, 2017

 

Intermediate

Strength:

Weighted pushup –

5 x 5 @ 65%

Muscular Endurance:

5 Rounds –

6 Renegade row / side

60 Foot broad jump

*Your goal is to complete the 60 feet in as few jumps as possible

Metabolic conditioning:

5 Rounds –

10 Toes to bar

20 Kettlebell swing

30 Double unders

Beginner

Strength:

Weighted pushup –

5 x 5 @ 65%

Muscular Endurance:

5 Rounds –

6 Renegade row / side

60 Foot broad jump

*Your goal is to complete the 60 feet in as few jumps as possible

Metabolic conditioning:

5 Rounds –

10 Knee raises

20 Kettlebell swing

60 Jump rope

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