485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/16/18

May 15, 2018

 

Intermediate

Strength:

Front racked lunge –

6 x 4 / side

Muscular Endurance:

4 Rounds –

5 Renegade rows / side

6 Supinated pull-ups

7 Cross touches / side

Metabolic Conditioning:

4 Rounds –

8 Explosive sled pulls

5 Rounds –

Plank x 40 sec

Sled push to sprint x 180 feet

Beginner

Strength:

Goblet lunge –

6 x 4 / side

Muscular Endurance:

4 Rounds –

5 Renegade rows / side

6 Supinated inverted rows

7 Cross touches / side

Metabolic Conditioning:

4 Rounds –

8 Explosive sled pulls

5 Rounds –

Plank x 20 sec

Sled push to sprint x 180 feet

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