485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 3/8/17

March 07, 2017

 

Intermediate

Strength:

One arm row –

6 x 8 @ 25 – 30 % of barbell row 1RM

Metabolic conditioning:

4 Rounds –

10 Deadlifts

180 Foot farmer carry

30 Second bar hang

Metabolic conditioning:

12 Minute AMRAP –

8 Burpees

8 Sprints (30 feet)

8 V-ups

Beginner

Strength:

One arm row –

6 x 8 @ 25 – 30 % of barbell row 1RM

Metabolic conditioning:

4 Rounds –

10 Deadlifts

180 Foot farmer carry

30 Second bar hang

Metabolic conditioning:

12 Minute AMRAP –

8 Burpees

8 Sprints (30 feet)

8 V-ups

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