485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/31/17

March 30, 2017

 

Intermediate

Strength:

Front squat –

5 x 5

Muscular Endurance:

20 Turkish get ups

Metabolic Conditioning:

3 Rounds –

1 Minute at each station

Pull-ups

Squat thrust

Push-ups

Jump rope

Beginner

Strength:

Front squat –

5 x 8

Muscular Endurance:

30 Half turkish get ups

Metabolic Conditioning:

3 Rounds –

1 Minute at each station

Inverted rows

Squat thrust

Push-ups

Jump rope

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