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Rochester, NY 14606
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WOD 4/24/17

April 23, 2017

Today we will be retesting the benchmark workout Fran, originally completed on 3/14/17. We will use our previous and retest scores to see if we have made progress in our conditioning over the past 6 weeks. Keep in mind that there are many factors which may impact your score such as hydration and sleep. Also, if you have been focusing on increasing strength, your score will likely remain the same or even decrease. This is normal and not something to worry about. It all just depends on your goals.  We will talk more about this in class!

 

 

Intermediate

Strength:

Barbell row –

4 x 10 @ 45 – 50%

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Pullups

Metabolic Conditioning:

Sprint 240 feet, rest 60 seconds x 5

Sprint 180 feet, rest 40 seconds x 5

Sprint 120 feet, rest 25 seconds x 5

Beginner

Strength:

Barbell row –

4 x 10 @ 45 – 50%

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Inverted rows

Metabolic Conditioning:

Sprint 240 feet, rest 60 seconds x 5

Sprint 180 feet, rest 40 seconds x 5

Sprint 120 feet, rest 25 seconds x 5

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