485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/7/17

March 06, 2017

 

 

Intermediate

Strength:

Bear complex – 7 x 4

Squat clean, press, back squat, press

Metabolic conditioning:

6 Rounds –

10 Box jumps

15 Wall balls

20 Sit-ups

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

Beginner

Strength:

Bear complex – 7 x 4

Hang power clean, front squat, push press, back squat, push press

Metabolic conditioning:

6 Rounds –

10 Box jumps

15 Wall balls

20 Sit-ups

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (side to side)

 

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