485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/11/17

May 10, 2017

 

Intermediate

Strength:

Back box squat –

6 x 4 @ 80%

Metabolic Conditioining:

30 Minute partner AMRAP –

25 Mountain Climbers

20 Wall Ball Shots

15 Kettlebell Swings

10 Burpees

5 Strict Pull-Ups

*One partner rests and motivates while the other partner works. Partners switch after every movement. Partner A starts with 25 Mountain Climbers, Partner B then performs 20 wall ball shots, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees…and so on.

Beginner

Strength:

Back box squat –

6 x 6 @ 60%

Metabolic Conditioining:

30 Minute partner AMRAP –

25 Mountain Climbers

20 Wall Ball Shots

15 Kettlebell Swings

10 Burpees

5 Strict Pull-Ups

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