485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/22/17

March 21, 2017

 

Intermediate

Strength:

Power clean –

6 x 4 @ 60%

Muscular Endurance:

4 Rounds –

8 Deadlift @ 3111

8 Wide inverted rows @ 2111

8 Bulgarian split squats / side @ 2011

Metabolic Conditioning:

6 Minute AMRAP –

8 squat thrust

15 Double-unders / 45 Jump rope

Beginner

Strength:

Power clean–

6 x 4 @ 60%

Muscular Endurance:

4 Rounds –

8 Deadlift @ 3111

8 Wide inverted rows @ 2111

8 Split squats / side @ 2011

Metabolic Conditioning:

6 Minute AMRAP –

8 squat thrust

35 Jump ropes

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