485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/8/17

May 07, 2017

 

Intermediate

Strength:

Kettlebell lunge–

5 x 5

Muscular Endurance:

16 Turkish get ups

Metabolic Conditioning:

3 Rounds, 45 seconds at each station –

Inverted rows

Full body crunch

Squat thrusts

Scissor kicks

Jumping jacks

* The goal is to accumulate as many reps as possible throughout each round. You will rest 15 seconds between stations

Beginner

Strength:

Kettlebell lunge–

5 x 5

Muscular Endurance:

30 Half Turkish get ups

Metabolic Conditioning:

3 Rounds, 45 seconds at each station –

Inverted rows

Full body crunch

Squat thrusts

Scissor kicks

Jumping jacks

* The goal is to accumulate as many reps as possible throughout each round. You will rest 15 seconds between stations

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