485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/4/17

May 03, 2017

 

Intermediate

Strength:

Clean–

6 x 4 @ 90%

Metabolic Conditioning:

8 Rounds –

6 Thrusters

8 Burpees

10 Box jumps

Core:

3 Rounds –

Around the world x 20 seconds

Rest 10 seconds

V-ups x 20 seconds

Rest 10 seconds

Scissor kicks x 20 seconds

Rest 10 seconds

Beginner

Strength:

Hang power clean–

6 x 6

Metabolic Conditioning:

8 Rounds –

6 Thrusters

8 Burpees

10 Box jumps

Core:

3 Rounds –

Around the world x 20 seconds

Rest 10 seconds

V-ups x 20 seconds

Rest 10 seconds

Scissor kicks x 20 seconds

Rest 10 seconds

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