485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/24/18

April 23, 2018

 

Intermediate

Strength:

5 Rounds –

5 Box squats @ 70 – 80%

5 Pull-ups

Musular Endurance:

5 Rounds –

4 Renegade rows / side (1 push-up)

4 Broad jumps

6 Hollow body lateral med ball tosses / side

Metabolic conditioning:

3 Rounds –

40 Double unders

30 Sit-ups

20 Kettlebell swings

10 Toes to bar

Rest 2 min

*You may substitute 120 single unders for 40 double unders

Beginner

Strength:

5 Rounds –

5 Box squats @ 65 – 75%

5 Pull-ups

Musular Endurance:

5 Rounds –

4 One arm rows / side

4 Broad jumps

6 Hollow body lateral med ball tosses / side

Metabolic conditioning:

3 Rounds –

80 Jump ropes

25 Sit-ups

20 Kettlebell swings

10 Knees to bar

Rest 2 min

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