485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/3/17

March 02, 2017

 

Intermediate

Strength:

Romanian deadlift –

6 x 4 @ 65%

Muscular Endurance:

EMOM for 10 minutes –

Odds – 8 Back squats

Evens – 8 Supinated pull-ups

Metabolic conditioning:

10 Minute AMRAP –

8 Hang power snatch

8 Lateral squat thrust bar overs

Beginner

Strength:

Romanian deadlift –

6 x 6 @ 55%

Muscular Endurance:

EMOM for 10 minutes –

Odds – 8 Back squats

Evens – 8 Supinated inverted rows

Metabolic conditioning:

10 Minute AMRAP –

8 One arm snatch / side

8 Lateral squat thrusts

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text