485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/18/18

June 17, 2018

 

Intermediate

Strength:

Complete the following EMOM for 10 min –

6 One arm snatches / side

Metabolic Conditioning:

Benchmark Workout: Cindy

20 minute AMRAP –

5 Pull-ups

10 Push-ups

15 Squats

Shred finisher:

3 Rounds –

Sled push to sprint

Mobility:

2 Rounds –

Super couch stretch x 45 sec / side

Behind the back barbell stretch x accumulate 45 sec

Beginner

Strength:

Complete the following EMOM for 10 min –

4 One arm high pulls / side

4 Single arm presses (left)

4 Single arm presses (right)

Metabolic Conditioning:

Benchmark Workout: Cindy

20 minute AMRAP –

5 Inverted rows

10 Push-ups

15 Squats

Shred finisher:

3 Rounds –

Sled push to sprint

Mobility:

2 Rounds –

Super couch stretch x 45 sec / side

Behind the back barbell stretch x accumulate 45 sec

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