485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/22/18

June 21, 2018

 

Intermediate

Strength:

6 Rounds –

4 Sumo deadlifts @ 65% 1RM

6 One arm row / side

Metabolic Conditioning:

100 Wall climbers / side

90 Jumping jacks

80 Flutter kicks / side

70 Squats

60 Push presses

50 Pull-ups

40 Box jumps

30 Sit-ups

20 Burpees

10 Toes to bar

Beginner

Strength:

6 Rounds –

6 Sumo kettlebell deadlifts

6 One arm row / side

Metabolic Conditioning:

100 Mountain climbers / side

90 Jumping jacks

80 Flutter kicks / side

40 Squats

50 Push presses

40 Inverted rows

30 Box jumps

30 Sit-ups

15 Burpees

10 Knees to bar

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