485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 4/25/17

April 24, 2017

Make up benchmark workout, Fran, if not completed yesterday.

Intermediate

Strength:

Barbell lunge–

6 x 4 @ 65 – 70%

Muscular Endurance:

20 Turkish get ups

Metabolic Conditioning:

12 Minute AMRAP –

6 Double burpees

6 Toes to bar

Beginner

Strength:

Barbell lunge–

5 x 6 @ 55 – 60%

Muscular Endurance:

30 Half Turkish get ups

Metabolic Conditioning:

12 Minute AMRAP –

6 Double burpees

6 Knees to bar

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