485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/24/17

May 23, 2017

 

Intermediate

Strength:

Front squat –

4, 4, 3, 3, 2, 2

*Work up to 90% of your front squat 1RM

Metabolic Conditioning:

30 Minute AMRAP –

Explosive sled pull x 10 reps

Rest 1 minute

Lateral sled drag x 20 seconds

Rest 1 minute

Sled push to sprint x 180 feet

Rest 1 minute

Core:

4 Rounds –

30 Second plank

30 Second rest

Beginner

Strength:

Goblet squat –

6, 6, 5, 5, 4, 4

Metabolic Conditioning:

30 Minute AMRAP –

Explosive sled pull x 10 reps

Rest 1 minute

Lateral sled drag x 20 seconds

Rest 1 minute

Sled push to sprint x 180 feet

Rest 1 minute

Core:

4 Rounds –

30 Second plank

30 Second rest

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