485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/12/17

April 11, 2017

 

Intermediate

Strength:

Barbell lunge –

7 x 3 @ 75 – 80%

Muscular Endurance:

4 Rounds –

10 Second pull-up hold

20 Second bar hang

25 Second handstand hold

25 Second hollow body hold

Metabolic Conditioning:

4 Rounds –

15 Power cleans

15 Wall balls

15 Sit-ups

Beginner

Strength:

Kettlebell lunge –

7 x 3

Muscular Endurance:

10 Second pull-up hold

20 Second bar hang

20 Second plyobox pike hold

20 Second hollow body hold

Metabolic Conditioning:

4 Rounds –

15 Hang power cleans

15 Wall balls

15 Sit-ups

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