485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/4/18

May 03, 2018

 

Intermediate

Strength:

Squat –

3 x 10 @ 35 – 45 %

Chipper:

100 Double unders

90 Kettlebell Russian twists

80 High knees

70 Squat thrusts

60 Tuck jumps

50 Dumbbell cleans

40 Pull-ups

30 Pistols (15/side)

20 Toes to bar

10 Broad jump room lengths (30 ft = 1)

Beginner

Strength:

Squat –

3 x 10 @ 35 – 45 %

Chipper:

200 Jump ropes

90 Russian twists

80 High knees

70 Squat thrusts

60 Tuck jumps

50 Dumbbell cleans

40 Pull-ups

30 Pistols (15/side)

20 Toes to bar

10 Broad jump room lengths (30 ft = 1)

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