485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/30/17

May 29, 2017

 

Intermediate

Strength:

Power cleans –

5 x 5 @ 55%

Muscular Endurance:

EMOM for 12 Minutes –

Odds – 2 Turkish get ups (left side)

Evens – 2 Turkish get ups (right side)

Metabolic Conditioning:

12 Minute AMRAP –

6 Burpees

8 Deadlifts

10 Weighted sit-ups

Beginner

Strength:

Muscle cleans –

5 x 7

Muscular Endurance:

EMOM for 12 Minutes –

Odds – 4 Half turkish get ups (left side)

Evens – 4 Half turkish get ups (right side)

Metabolic Conditioning:

12 Minute AMRAP –

6 Burpees

8 Deadlifts

10 Weighted sit-ups

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