485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/1/17

April 30, 2017

 

Intermediate

Strength:

One arm snatch–

8 x 4 / side @ 30% of Snatch 1RM

Muscular Endurance:

4 Rounds –

6 Single leg deadlifts / side

8 Judo pushups

8 Cross touches / side

Metabolic Conditioning:

6 Rounds –

10 Power cleans

14 Lateral squat thrust bar overs

Beginner

Strength:

One arm snatch–

7 x 5 / side

Muscular Endurance:

4 Rounds –

10 kettlebell deadlifts

8 Judo pushups from the knees

8 Cross touches / side

Metabolic Conditioning:

6 Rounds –

10 High pulls

10 Lateral squat thrust bar overs

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