485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/12/17

May 11, 2017

 

Intermediate

Strength:

Hang squat clean –

7 x 3 @ 60%

Metabolic Conditioning:

30 Minute AMRAP –

Explosive sled pull x 10 reps

Rest 1 minute

Sled bear crawl x 20 seconds

Rest 1 minute

Lateral sled drag x 20 seconds

Rest 1 minute

Sled push to sprint x 180 feet

Rest 1 minute

Beginner

Strength:

Hang muscle clean –

7 x 3 @ 70%

Metabolic Conditioning:

30 Minute AMRAP –

Explosive sled pull x 10 reps

Rest 1 minute

Sled bear crawl x 20 seconds

Rest 1 minute

Lateral sled drag x 20 seconds

Rest 1 minute

Sled push to sprint x 180 feet

Rest 1 minute

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