485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/16/17

May 15, 2017

Complete the benchmark workout “Linda” if you didn’t do it yesterday.

 

Intermediate

Strength:

Barbell step up –

6 x 4

Muscular Endurance:

4 Rounds –

6 Pullups @ 2111

6 Front squats @ 2111

6 Barbell rows @ 2111

Metabolic Conditioning:

5 Rounds –

Suicide sprints

20 feet, 40 feet, 60 feet

Sprint w/ backpedal

15 feet, 30 feet, 45 feet, 60 feet

Beginner

Strength:

Barbell step up –

6 x 4

Muscular Endurance:

4 Rounds –

6 Inverted rows @ 2111

6 Goblet squats @ 2111

6 Barbell rows @ 2111

Metabolic Conditioning:

5 Rounds –

Suicide sprints

20 feet, 40 feet, 60 feet

Sprint w/ backpedal

15 feet, 30 feet, 45 feet, 60 feet

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