485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/18/17

April 17, 2017

 

Intermediate

Strength:

5 Sets –

4 Split jerks / side

5 Pull-ups

Metabolic Conditioning:

20 Minute AMRAP –

Sled push x 20 seconds

Rest 1 minute

Sled pull x 20 seconds

Rest 1 minute

Bear crawl x 20 seconds

Rest 1 minute

Beginner

Strength:

5 Sets –

8 Push jerks / side

5 Pull-ups

Metabolic Conditioning:

20 Minute AMRAP –

Sled push x 20 seconds

Rest 1 minute

Sled pull x 20 seconds

Rest 1 minute

Bear crawl x 20 seconds

Rest 1 minute

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