485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/13/17

April 12, 2017

 

Intermediate

Strength:

Snatch complex:  6 rounds –

Hang jump x 3

Hang high pull x 3

Hang power snatch x 3

Snatch deadlift w/ pause x 3

Power snatch w/ pause x 3

Metabolic Conditioning:

Complete the following for time –

50 Box jump overs

100 Flutter kicks / side

150 Squats

200 jumping jacks

*Every  minute, pause your workout and complete one 60 foot bear crawl

Beginner

Strength:

Snatch complex:  6 rounds –

Hang jump x 3

Hang high pull x 3

Hang power snatch x 3

Snatch deadlift w/ pause x 3

Power snatch w/ pause x 3

Metabolic Conditioning:

Complete the following for time –

40 Box jump overs

80 Flutter kicks / side

120 Squats

160 jumping jacks

*Every  minute, pause your workout and complete one 30 foot bear crawl

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