485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/29/17

March 28, 2017

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Intermediate

Strength:

Kettlebell step up –

7 x 3

Muscular Endurance:

4 Rounds –

6 Renegade rows / side (no push-up)

Broad jumps x 60 feet

30 Second bar hang

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

Metabolic Conditioning:

21 – 15 – 9

Kettlebell swings

Burpees

Beginner

Strength:

Kettlebell step up –

7 x 3

Muscular Endurance:

4 Rounds –

6 Renegade rows / side (no push-up)

Broad jumps x 60 feet

20 Second bar hang

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

Metabolic Conditioning:

21 – 15 – 9

Kettlebell swings

Burpees

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