485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 5/9/17

May 08, 2017

 

Intermediate

Strength:

EMOM for 10 minutes –

3 Power snatches

6 Overhead squats

*Modify overhead squats to front squats if necessary due to mobility restrictions

Metabolic Conditioining:

15 Minute AMRAP –

10 Deadlifts

10 Push presses

10 Toes to bar

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (lateral)

Beginner

Strength:

EMOM for 10 minutes –

3 Muscle snatches

6 Front squats

*Modify front squats to back squats if necessary due to mobility restrictions

Metabolic Conditioining:

15 Minute AMRAP –

10 Deadlifts

10 Push presses

10 knees to bar

Core:

3 Rounds –

15 partner leg throws (standard)

10 partner leg throws (lateral)

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