485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/2/17

May 01, 2017

 

Intermediate

Strength:

Push press–

5 x 5 @ 90% of Strict press 1RM

Muscular Endurance:

EMOM for 10 minutes –

Odds – 8 Front squat

Evens – 8 Pronated pull-ups

Metabolic Conditioning:

15 Minute AMRAP –

60 foot kettlebell drag

15 Battle rope slams

120 foot bear crawl

Beginner

Strength:

Push press–

6 x 6

Muscular Endurance:

EMOM for 10 minutes –

Odds – 8 Goblet squat

Evens – 8 Pronated inverted rows

Metabolic Conditioning:

15 Minute AMRAP –

60 foot kettlebell drag

15 Battle rope slams

120 foot bear crawl

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