485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/17/17

May 16, 2017

 

Intermediate

Strength:

One arm snatch –

6 x 4 / side

Muscular Endurance:

4 Rounds –

6 Reverse goblet lunges / side

8 Tall box jumps

10 Narrow push-ups

Metabolic Conditioning:

4 Rounds –

10 Inchworm walkouts

15 Burpees

4 Bear crawls (60 feet = 1)

*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.

Beginner

Strength:

One arm snatch –

6 x 6 / side

Muscular Endurance:

4 Rounds –

6 Reverse goblet lunges / side

8 Tall box jumps

10 Narrow push-ups

Metabolic Conditioning:

4 Rounds –

8 Inchworm walkouts

12 Burpees

3 Bear crawls (60 feet = 1)

*Each round will be timed individually with the goal of maintaining or improving the time taken to complete the round.

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