485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/21/18

May 20, 2018

Intermediate

Strength:

5 Rounds –

8 Squats

8 Bar rows

Muscular Endurance:

3 Rounds –

8 Pull-ups

10 Push-ups

12 Hip bridges

4 Rounds –

6 Toe touches

6 Cross touches / side

Metabolic Conditioning:

5 Rounds –

12 Squat thrusts

20 Kettlebell swings

40 Jumping jacks

Shred finisher:

3 Rounds –

Suicide sprints

30 feet, 60 feet, 90 feet

Beginner

Strength:

5 Rounds –

8 Goblet squats

8 Bar rows

Muscular Endurance:

3 Rounds –

8 Inverted rows

10 Push-ups

12 Hip bridges

4 Rounds –

6 Toe touches

6 Cross touches / side

Metabolic Conditioning:

5 Rounds –

10 Squat thrusts

15 Kettlebell swings

30 Jumping jacks

Shred finisher:

3 Rounds –

Suicide sprints

30 feet, 60 feet, 90 feet

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