485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 6/8/18

June 07, 2018

 

Intermediate

Strength:

Deadlift –

7 x 3 @ 65 – 75%

Chipper:

100 Squats

90 Wall climbers

80 Jumping jacks

70 Russian twists

60 Push-ups

50 Squat thrusts

40 Pull-ups

30 Lateral shuffles (15ft)

20 Toes to bar

10 High fives!

Beginner

Strength:

Deadlift –

7 x 5

Chipper:

100 Squats

90 Mountain climbers

80 Jumping jacks

70 Russian twists (35 / side)

60 Push-ups from the knees

50 Squat thrusts

40 Inverted rows

30 Lateral shuffles (15ft)

20 Knees to bar

10 Super high fives!

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