485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/10/18

May 09, 2018

 

Intermediate

Strength:

Barbell step-ups –

6 x 3 / side

Muscular Endurance:

4 Rounds –

6 Single arm presses / side

6 Single arm deadlifts / side

6 Single arm inverted rows / side

Metabolic Conditioning:

8 Rounds –

6 Burpees

10 Battle rope slams

12 Flutter kicks / side

Beginner

Strength:

Barbell step-ups –

6 x 3 / side

Muscular Endurance:

4 Rounds –

6 Single arm presses / side

6 Single arm deadlifts / side

6 Single arm inverted rows / side

Metabolic Conditioning:

8 Rounds –

6 Burpees

8 Battle rope slams

10 Flutter kicks / side

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