485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/11/18

May 10, 2018

 

Intermediate

Strength:

5 Rounds –

5 One arm rows / side

5 Supinated pull-ups

Chipper:

100 Wall climbers

90 Jumping jacks

80 Sit-ups

70 High knees

60 Kettlebell swings

50 Box jump-overs

40 TRX push-ups

30 Med ball slams

20 Leg hops

10 Burpees

Beginner

Strength:

5 Rounds –

5 One arm rows / side

5 Supinated pull-ups

Chipper:

100 Mountain climbers

90 Jumping jacks

80 Crunches

70 High knees

60 Russian kettlebell swings

50 Box step-overs

40 TRX push-ups

30 Med ball slams

20 Leg hops

10 Burpees

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